How to Exercise Smarter When Cortisol is High
When Your Workout Becomes “Too Much”
You’re showing up. You’re training hard. But instead of feeling better… you feel more exhausted, more stressed, and more stuck.
If you've ever wondered, “Is my workout actually making me feel worse?”—you’re not alone.
With cortisol levels, hormonal imbalances, and lifestyle stress on the rise, many people (especially women) are unknowingly adding to their stress through intense workouts, when what they really need is a smarter, more balanced approach.
In this blog, we’ll break down:
- How stress and workouts are connected
- Why high cortisol impacts fat loss, energy, and hormones
- What types of exercise actually lower stress (and still get results)
- The power of walking, sunlight, and simple movement
- Why fitness is still essential—even when life feels overwhelming
How to Workout When You're Already Stressed
1. Understand That All Stress Isn’t Bad—But It Must Be Managed
Working out is a form of purposeful stress. When done right, your body adapts and gets stronger. But if your life is already maxed out with emotional, work, or hormonal stress, adding intense workouts on top can backfire. That’s why here at Impulse we purposefully encourage strength training and semi-private workouts and not just high intensity group classes.
2. Skip the HIIT, Choose Strength & Stability
If your cortisol is high, you might want to think about avoiding:
🚫 Long-duration cardio that spikes your heart rate for extended periods
🚫 High-intensity interval training (HIIT)
But that doesn’t mean you should stop working out, instead, focus on slower, more controlled forms of exercise like:
✅ Strength training (with longer rest periods)
✅ Flexibility and mobility work
✅ Slower tempo reps (bonus: this also builds more strength!)
💡 Here is a tip: If you struggle with high cortisol and your heart rate is staying elevated the entire session, you may need to dial it back for a while to give you body a chance to heal.
3. Walk More—Yes, It Actually Works
Walking, especially outside, is one of the most powerful, underutilized tools for reducing cortisol and improving overall well-being.
We’ve had clients walk for 5–10 minutes before their session just to breathe and reset—and the difference in mood, focus, and performance is insane.
Not only does walking lower stress, it supports:
- Fat loss
- Hormone regulation
- Gut health
- Sleep quality
- Mental clarity
💡 Here is a great tip: Try walking outside before your workout, after meals, or on rest days to calm your nervous system and reset.
When Less Is More
At our gym, we see this often—especially in high-achieving women.
They come in, already carrying the stress of careers, kids, hormones, and life—and they want to push harder. But what they really need is permission to pull back.
On the flip side, a lot of people quit working out altogether when stress is high—but that can create even more negative effects. The key isn’t to stop. It’s to shift how you move.
Instead of chasing exhaustion, we coach clients to:
- Slow down
- Breathe between sets
- Move with control and intention
- Do less—and do it better
Sometimes, your 80% effort with a calm nervous system will outperform your 100% effort under stress.
How Being Outdoors Can Help
There’s something powerful about being outside—literally.
And here’s something fascinating: If you don’t regularly see a horizon—like those who live in cities surrounded by buildings—it can affect your long-term mindset and mental clarity. Seeing a horizon, a sunrise, or a sunset gives your brain a sense of spaciousness, which helps with future planning, mental peace, and even spiritual calm.
This is why we say: Let the outside in. Bonus points if you can find a horizon and look at it barefooted. (we’ll talk about grounding another day)
Whether it’s opening the gym doors to the sunlight, walking a loop around the parking lot, or training outdoors when possible—nature is part of the healing process. That is why at Impulse you will find the doors open as much as possible!
Want to learn more about working out outside? Check out this blog on outdoor workouts.
Rethink Stress, Reframe Your Fitness
If you’re feeling overwhelmed or stuck in your results, don’t assume you need to quit.
You probably don’t need to stop working out—you need to work out smarter.
By shifting your training style, supporting your nervous system, and incorporating more outdoor movement, you can:
- Reduce stress
- Support your hormones
- Improve mental clarity
- Stay consistent in your health journey
The benefits of movement outweigh the stress—when done correctly. If you are struggling, we encourage you to talk to your trainer and let them know that you want to slow down and focus on technique.
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