https://images.pexels.com/photos/9064394/pexels-photo-9064394.jpeg
Want huge, long-lasting strength gains?
You’d think the best way to get strong would be to simply lift heavy weights in the gym. Train hard, eat big, and repeat.
But there’s one silent weakness going on behind the scenes that’s sabotaging your efforts.
Let’s talk about sleep.
It’s what you do OUTSIDE of the gym that determines whether your body responds to your workouts and gets stronger. Sleep, stress and mental health influence every single one of your workouts and your ability to build muscle over time.
If you think sleep only impacts your energy levels in the gym… you’re wrong.
What you’ll discover:
- How Sleep Directly Impacts Muscle Growth
- Why Chronic Stress Will Destroy Your Gains
- Why Mental Health Effects Long-Term Strength
- Actionable Ways To Improve All Three
How Sleep Directly Impacts Muscle Growth
When you sleep, your muscles grow.
Ok, maybe that’s a little exaggerated but it’s not far off. During deep sleep cycles your body releases growth hormone. Growth hormone is released to initiate muscle repair and protein synthesis throughout the body.
When you don’t get enough sleep, your body won’t have the ability to recover from training.
Here are two hard facts about sleep:
- Research shows that 45% of western individuals don’t get the recommended 7 to 9 hours of sleep each night. In short, almost HALF of the population is walking around sleep deprived.
- One study out of Physiological Reports revealed that muscle protein synthesis can decrease by up to 18% with one night of total sleep deprivation.
Combine those two facts together and it’s easy to see how poor sleep lends itself to poor gains.
If you’re not sleeping well, your body spends more time in a catabolic state (breaking down muscle) vs. an anabolic state (building muscle). Lack of sleep also negatively impacts hormone levels like testosterone and cortisol. Two hormones that are critical to building strength and muscle.
Simple Fact: If You Want To Build Muscle, You Need To Sleep.
Period.
If you’re training hard but not sleeping enough, you are not recovering properly and your strength gains will suffer as a result. Aim for a minimum of 7-9 hours each night.
Why Chronic Stress Will Destroy Your Gains
It’s no secret that stress and training don’t mix.
Think about your body when you’re stressed…
You’re probably not sleeping well. You have a decreased appetite. Maybe you can’t focus as well throughout the day.
Stress slowly drains your body and mind which makes it difficult to recover.
When stress becomes chronic, it can take a serious toll on your body.
Consider this…
Research shows that elevated cortisol (the stress hormone) is directly linked to muscle catabolism. Meaning, when cortisol levels are high you experience increased rates of lean muscle breakdown.
When you’re in a constant state of stress, your body doesn’t have the ability to recover from training.
Stress also impacts sleep quality.
If you’re not sleeping well, you’re not recovering from training. Chronic stress -> Poor sleep -> Less recovery.
Long story short…
If you want to build muscle and get stronger, you NEED to manage your stress.
Stress isn’t always bad. Your body can handle short bursts of stress. But when it never lets up, that’s when you run into problems.
This cannot be stressed enough. Learn how to manage stress or your strength training efforts are useless.
Why Mental Health Effects Long-Term Strength
This one is often overlooked…
Do you struggle with anxiety or depression?
If so, chances are your mental health is sabotaging your training.
Conditions like depression and anxiety wreak havoc on sleep, stress levels, motivation, and consistency. If you’re struggling mentally, making progress in the gym will be near impossible.
Everyone deals with things in life that cause stress. Some people are better at dealing with stress than others. If you’ve been feeling down or struggling to stay consistent, it might be time to seek some professional help.
Cognitive behavioral therapy is a type of psychotherapy that can help with stress, anxiety and depression. Programs like Camelback Recovery offer incredible cognitive behavioral therapy for those who need a more structured environment to work through any mental blocks that may be holding you back from living your best life, both mentally and physically.
Long story short…
If you’re not mentally where you need to be, getting stronger will be a challenge.
Sleep, stress, and mental health are all linked together.
Here’s a simple way to think about it:
You don’t feel good mentally >> You can’t sleep >> You’re stressed >> You don’t get stronger
If you’re stuck, see if cognitive behavioral therapy can help you work through any issues. It’s helped countless people and could help you too.
Simple Strategies To Improve Sleep, Stress, and Mental Health
Now we’ve talked about all the negatives, it’s time to share some solutions.
Here’s what you can do TODAY to start sleeping better, managing stress, and supporting your mental health:
Sleep
- Practice good sleep hygiene (dark room, go to bed at the same time every night, limit caffeine intake)
- Avoid screens 30 minutes before bed
- Eliminate heavy meals before bedtime.
Stress
- Figure out what causes you stress and change it.
- Take daily walks outside
- Journal
- Meditation
- Breathwork
- Say no to things that cause you stress (Like working out when you’re sick).
Mental Health
- Seek professional help if you need it
- Check in with yourself daily. How are you feeling?
- Cognitive behavioral therapy.
Implementing ONE thing from each category will make a world of difference to your sleep, stress levels, and mental health. And when you improve those three things, you’ll start to see improvements in your strength levels.
Wrapping Things Up
Long-term strength building isn’t just about what you do in the gym.
If you want to build muscle and get stronger over time, sleep, stress and mental health matter.
Here’s your quick recap:
- Sleep is when your muscles recover and grow. Interrupt your sleep and you interrupt recovery.
- Stress causes your body to release cortisol. High cortisol = muscle breakdown.
- Mental health affects your ability to stay motivated, consistent, and recover from training.
- Make changes today. Your strength depends on it.
