Training and Recovery: How to Adjust Your Workouts for Better Results

October 1, 2020
By Kyle Dosterschill

Training Is Stress. So, Respect It.

At Hunger in the Wild, we push hard in the gym—but we also know when to pull back and when to shift our focus to training and recovery protocols. Training is stress. So is work. So is life. When those stressors stack up, your body takes the hit. Poor sleep, sluggish workouts, constant fatigue, and even illness are often signs that your recovery system is maxed out.

So what’s really going on?

Your immune system isn’t just fighting off viruses—it’s helping you recover from every workout. When stress outside the gym piles on, that system can only handle so much. And if you don’t adjust your training accordingly, you’re more likely to spin your wheels or end up sidelined.

The good news? Both training and recovery are two of the most controllable variables in your life. Sets are sets. Reps are reps. And for the most part, rest is rest. And if you know how to manipulate your training variables, you can stay in the game even when life feels like it’s working against you.

Here’s how to adjust your training and recovery when life hits hard:

1. Volume: Cut the Total Workload

Volume is often the biggest contributor to long-term fatigue. If your typical day includes three barbell lifts for 3-5 sets of 10, scale it down:

Drop reps to 5-8 per set.
Reduce sets or eliminate an entire lift.
Focus on a single primary lift and call it a win.

This is especially helpful when your workouts start dragging. Less volume means less systemic fatigue and more recovery.

2. Intensity: Don’t Force Heavy Days

Lifting heavy requires both physical readiness and mental focus. If your sleep and nutrition are off, your body and brain probably aren’t ready to push. Moderate the intensity:

Stay in the 60-75% range of your max.
Focus on clean reps and perfect form.
Save your max-effort days for when you feel dialed in.

3. Frequency: Take a Day Off

Yes, you can skip a day (or two). In fact, sometimes the smartest training decision is not training at all.

Give yourself permission to:

Sleep in
Get outside
Focus on food and hydration
Come back stronger

4. Duration: Short and Sweet

Not every workout has to be an hour. If time and energy are limited, keep it tight:

30 minutes of focused effort
One compound lift, one accessory, some core
In, out, done

Efficiency > Exhaustion.

5. Exercise Selection: Mix It Up

When barbell movements feel too demanding, swap them out for:

Dumbbell or kettlebell variations
Bodyweight movements
Tempo-focused work

These options reduce load while still building skill and strength.

6. Rest Periods: Take Your Time

When you’re run down, the last thing your body needs is a bootcamp-style grind. Take longer rests (2-5 minutes), focus on recovery between sets, and use that time to breathe, reset, and rehydrate.

7. Exercise Tempo: Balance Damage vs. Energy

Fast reps (like Olympic lifts) = higher energy demand
Slow tempo (like 3-second negatives) = higher muscle damage

Choose your poison. Or better yet, go with something in the middle. Controlled but not crushing.

8. Exercise Order: Start with What Matters

Put your priority lift first. That way, if you run out of steam, the important stuff is already done.

For example:

Make dumbbell presses your main lift
Keep barbell squats and pulls lighter or technique-focused

The Takeaway: Train Smarter, Not Just Harder

If there’s one thing we preach at Hunger in the Wild, it’s that smart training and recovery always beats hard training alone. Especially when life gets chaotic.

So when your body’s giving training and recovery signals—listen. Adjust your volume, scale intensity, change your routine, and focus on recovery. Training is supposed to make you better, not bury you.

Talk with your coach, develop a flexible plan, and stay focused on the long game. One step back today could be the reason you’re able to take two steps forward next week.