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You know those days when it feels like everything and everyone has drained every last ounce of your energy? By the time I walk through the door, all I want is my couch, a big bowl of something comforting, and maybe mindless scrolling until I fall asleep. For a long time, this was my routine after stressful days, and it didn’t exactly make me feel better.
Eventually, I realized that my lack of energy wasn’t just because of my job or my packed schedule. A big part of it was how I was handling my evenings. So, I started experimenting, and slowly but surely, I found ways to work out after those long, exhausting days. Here’s what worked for me and why it might work for you too.
Start Small, Win Big
I used to think that if I wasn’t doing a full 60-minute gym session, it wasn’t worth it. The problem? That mindset made it almost impossible to start.
One evening, after battling my own excuses for over an hour, I told myself, “Just do 10 minutes.” That small promise felt manageable. I did a short yoga flow in my living room, and you know what? By the end of it, I felt like continuing.
Now, this approach is my go-to. I give myself permission to do less. Even if it’s just a walk, some light stretching, or a short online workout, starting small is enough to get the ball rolling. And often, I surprise myself by doing more once I’ve started moving.
Workout Activity
Duration
Description
Benefits
10-Minute HIIT
10 minutes
Quick intervals of squats, burpees, and push-ups.
Builds strength, boosts energy.
Stretching
15 minutes
Deep stretches focused on releasing tension.
Relieves stress, improves sleep.
Dance Sessions
5 songs
Full-out dancing with no rules, just having fun in the living room.
Boosts mood, energizes, pure enjoyment.
Prepare In Advance
I’m not great at making decisions when I’m already tired and have no energy. After a long day, the idea of finding my workout clothes, packing my bag, or deciding which workout to do is overwhelming. So, I took decision-making out of the equation.
The night before, I started laying out my gym clothes by the door. If I was planning to go to a class, I’d book it ahead of time. For workouts at home, I’d pull up the video in advance and leave my yoga mat out.
It sounds simple, but having everything ready-made a huge difference. When I walked in the door, there were no excuses.
Turn Music into Your Motivator
If I had to name one thing that instantly changes my mood, it’s music. It has become a non-negotiable part of my workouts now.
I made a playlist full of songs that pump me up—think high-energy beats, strong vocals, and lyrics that make me feel like I can conquer anything.
Sometimes, I even put it on during my commute home to help shift my mindset before I get through the door.
Rely on an Accountability System
Here’s a secret: I’m much better at sticking to plans when someone else is involved. A friend and I made a pact to work out together once a week after work. We’d text each other throughout the day, hyping up our plans.
On those nights, skipping wasn’t an option (even though there were times I had no energy at all) – not because I didn’t want to, but because I didn’t want to let her down.
The same strategy works for other commitments too. Booking a fitness class or signing up for an event in advance gives me something to look forward to.
Try The Myers Cocktail
There was a point when even these strategies weren’t enough. I’d hit a wall where my body just felt completely depleted. That’s when I discovered the Myers Cocktail in NYC.
It’s a blend of vitamins, minerals, and antioxidants designed to boost energy, support your immune system, and combat fatigue. I was skeptical at first, but after trying it during a particularly rough month, I noticed a real difference.
It didn’t just help me feel more energetic for workouts, it made getting through the workday easier too. If you’ve been feeling like you’re running on empty, it’s worth considering.
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Reframe Exercise as Self-Care
For a long time, I saw working out as another item on my to-do list, which made it easy to skip. I felt like I had to check it off, rather than wanting to do it. That mindset made it feel like a chore, especially on stressful days.
One night, I changed my approach. Instead of thinking, “I have to work out,” I told myself, “I get to move my body.”
I started to see exercise as a way to take care of myself, not something I was obligated to do.
Fuel Your Body Right
There was a time when I’d hit the vending machine at 3 p.m. for a sugary snack to push through the rest of my day.
It worked for about 30 minutes, and then I’d crash hard. After realizing this wasn’t helping, I started paying more attention to how I fueled my body.
Now, I focus on eating balanced meals that keep my energy steady.
A snack with protein and healthy fats—like a handful of almonds or some Greek yogurt—gives me what I need to power through an evening workout. And water! Staying hydrated is a game-changer.
Picture the Afterglow
When all else fails, I think about how I’ll feel once it’s done. You know that rush of endorphins after a good workout? It’s like the stress of the day melts away, and I feel calmer, happier, and more in control.
On tough days, I remind myself of that feeling. Even if the workout isn’t my best, just showing up helps me feel accomplished.
Final Thoughts
Working out after a long day isn’t always easy, but it’s always worth it. By starting small, prepping in advance, and using tools like accountability and music, I’ve found ways to make it part of my routine—even when I’m tired.
If your energy feels completely zapped, consider trying something like the Myers Cocktail to give yourself a boost. And above all, remember that every little bit counts.
Some days, it’s about crushing a full workout; other days, it’s simply putting on your sneakers and moving for 10 minutes.
Whatever you can manage, you’re doing something good for yourself—and that’s what matters most.
