7 Lifestyle Factors That Might Be Impacting Your Weightlifting Endurance

By Kate Harveston

Are you hitting the weight room religiously, but still not seeing the results you desire? Maybe your gym routine isn’t what’s causing the problem. Perhaps you need to examine your overall lifestyle factors.

Human beings don’t exist in vacuums, and the unhealthy habits you cultivate in daily life can devastate your fitness goals. All the crunches in the world won’t give you rock-hard abs if you live on a diet of cheesy poofs and sugary soda. Before you throw up your hands in desperation over your lack of a ripped physique, consider whether one of the following factors might be holding you back. 

1. Inadequate Nutrition 

The first thing you should investigate if you do not see the results you desire in the weight room is your diet. The changes you need to make may not follow the wisdom you’ve heard previously. For example, you might have heard you need to eat extra protein, and that means plenty of meat — right? 

If you ask Olympic weightlifter Kendrick Farris, he’ll tell you differently. This elite athlete follows an entirely vegan diet and holds the record for the snatch and the clean and jerk. You can get protein that’s just as high-quality as meat from plant-based sources such as beans and legumes. 

Additionally, you want to ensure you’re getting a full array of phytonutrients. Eat fruits and vegetables in a variety of hues. The same substances that give plants their vibrant colors represent different vitamin and mineral profiles — the more shades you mix, the more expansive range of nutrients you consume. 

2. Smoking and Vaping

Long-distance runners can feel the effect of tobacco on their lung capacity almost immediately. However, if you’re the type who only lights up on wild nights out, you might mistakenly believe the habit doesn’t impact your performance. Think again. Even one cigarette can increase your chances of disease and early death and diminish your gains in the weight room. 

Take care to avoid the trap of thinking vaping is a safer alternative. Multiple people have died of severe lung disease due to electronic cigarettes. The chemicals in the solvents added to those already found in tobacco prove fatal. 

3. Too Much Alcohol 

Alcohol contains a ton of empty calories that can pad your waistline — not the results you want if you’re trying to get cut. Additionally, beer contains high levels of phytoestrogen. If you’re a fan of particularly hoppy formulations, such as India pale ale, you risk developing what’s often referred to as “man boobs” or “moobs.”

This change occurs because alcohol damages the liver. When this organ sustains an injury, it can’t process hormones correctly, and it converts male androgens to estrogen. For better results in the gym, go easy on the sauce outside of it. 

4. Improper Form 

Have you ever seen someone rocking back and forth on the lat pulldown machine like they were riding a playground pony? Incorrect form can result in injuries that sideline you. It can also put up a stop sign on your road to progress. Set up a session or two with a certified personal trainer — even if you’ve been exercising forever. Professionals need to attend ongoing certification training. As a result, they remain at the forefront of the latest and greatest training practices. 

5. Lack of Adequate Stretching

When you perform movements like biceps curls, you flex your muscles. This movement shortens the fibers. To stretch them back out and prevent delayed-onset muscle soreness, take a few minutes after each workout to stretch. Contrary to popular belief, you don’t want to perform static stretches before a session. Think of it as like taking a cold rubber band out of the freezer and giving it a yank. It will snap. Instead, warm up with dynamic stretches that get your blood flowing, and cool down by holding each pose. 

6. Outside Stress 

Are you thinking about your form when you hit the weights? Or are you more focused on the big presentation you have coming up at work? If you are under considerable stress in your daily life, you may find it challenging to get the results you want in the gym. If you always feel like you’re under tension, the excess cortisol could prompt you to overeat, causing unwanted weight gain. Stress hormones notoriously increase your appetite. 

7. Too Little Sleep 

Finally, you won’t have much pep to power through your workout if you’re not getting adequate Zzz’s. If you toss and turn night after night, try banning electronic devices from your bedroom. The blue light emitted from screens can mess with your melatonin, making counting sheep impossible. Practice good sleep hygiene by maintaining a regular bedtime — even on weekends. On those nights when you lie awake, try a cup of chamomile or lavender tea to relax you. 

Modify These Lifestyle Factors to Supercharge Your Weight Room Performance 

If you do not see the results you desire in the weight room, consider these lifestyle factors. Once you correct them, you can supercharge your results and get the lean physique you desire. 

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