Balance the cortisol levels for better strength gains

If you are hitting the gym hard but not seeing those strength gains you are after, cortisol might be the sneaky culprit. Known as the 'stress hormone,' cortisol isn't all bad; your body needs it for energy and focus. But when it's constantly high, cortisol can start to break down muscle instead of building it.

What's cortisol and why does it matter?

Cortisol is a hormone released by your adrenal glands during times of stress. It gives you the energy boost you need to 'fight or flight' and is essential for many bodily functions, like metabolism and immune response. However, when cortisol levels remain elevated from things like intense training, lack of sleep, or mental stress, it can interfere with your ability to gain strength and muscle. High cortisol can lead to muscle breakdown, slower recovery and even make you feel tired and unmotivated.

1. Prioritise sleep to balance cortisol

Sleep is when your body gets the most recovery, allowing your muscles to grow and repair. When you don't get enough of it, cortisol levels stay high, impairing your ability to gain strength. Aim for 7-9 hours of sleep a night, and you will see the difference in how you feel and perform.

2. Manage training intensity

Pushing yourself to the max feels great, but overdoing it can lead to a constant cortisol spike, making gains hard to come by. Instead of constantly going 100% in the gym, focus on a balanced approach that includes hard training, rest and active recovery days.