5. Insufficient sleep
It’s difficult to get stronger and ignite muscular hypertrophy without enough sleep. A large percentage of anabolic hormones, like growth hormone and testosterone, are released during sleep.
Sleep deprivation can be seriously damaging to your health, including disrupting your natural hormonal balance and limiting your performance in the gym. One study found that after three days with only three hours of sleep per night, athletes’ maximum bench press, deadlift, and leg press lifts were down significantly.
Other scientific studies suggest that sleep deprivation can result in less energy, getting exhausted faster, getting injured more often, slower sprinting speed, reduced accuracy in basketball, and slower reaction times.
Since strength is the objective, strive for at least seven hours of sleep each night—and eight hours if you can manage it.Back to top