Not every day will feel like a “beast mode” workout day. Hormones, sleep, stress and life all affect your energy. The trick is learning to adjust instead of always choosing between “all out” and “nothing.”

On low-energy days, downgrade your plan instead of cancelling it. If you were going to do heavy weights, switch to lighter weights or fewer sets. If you planned a long run, try a brisk walk or short jog-walk combo instead.

Focus on movement quality rather than intensity. Slow, controlled reps, mobility work and stretching still benefit your body. Often you’ll feel better after 20 minutes of gentle exercise than you would after skipping entirely.

Of course, if you’re truly unwell – fever, sharp pain, dizziness – rest is the smart choice. But for normal tiredness, having a “Plan B” version of your workout keeps the habit alive, which is the most important part of long-term progress.