Are You Overtraining? Signs to Watch Out For

Overtraining is a real issue, here are a few signs to watch out for to ensure you stay safe.

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It is very common to get a little carried away with reaching our goals, we may be feeling like we are on a roll and nothing can stop us now!

Now don’t get me wrong, being dedicated to our goals and smashing our workouts every week is a great habit to get into and I absolutely encourage hard work and dedication. It is one of the foundations of great results. However, overtraining is a real thing that we should educate ourselves on.

It is important to be aware of the signs of overtraining and how to overcome this little bump in the road.

Overtraining occurs when a person does not adequately recover after repetitive intense training or exercise. This is also sometimes referred to as “overtraining syndrome” (OTS). Overtraining can lead to fatigue, increase the likelihood of injury, and lead to a decline in performance.

When we are consistently pushing our bodies to improve, we also need to consider our recovery. Intense training without adequate recovery is going to lead to overtraining. Frequently, overtraining is only really associated with competitive athletes, however, it can affect anyone that trains!

So, let’s take a closer look at overtraining….

There are actually two classifications that relate to too much exercise or training, these are: overreaching and overtraining.

Overreaching is a result of intense training over consecutive days, this is only temporary and is usually categorised by muscle soreness above usual due to insufficient recovery. When this occurs, you will usually feel rundown, and you may experience disturbed sleep and mood swings. Your performance will also generally start to decline. Luckily, this condition can be reversed in the early stages with adequate rest and recovery.

When a person ignores the signs of overreaching and continues to train hard without adequate recovery, this will lead to overtraining. Overtraining is a serious chronic condition of extreme fatigue. Prolonged high-volume, high-intensity training without enough recovery in between sessions is a leading cause.

Your nervous system and hormones can be affected greatly by overtraining. So, it is important to avoid this at all costs.

Below are some signs of overtraining to watch out for:

Training related:

• Prolonged muscle soreness that lasts longer than usual and persists with consistent training

• Unusual “heavy” feeling to muscles, even when training at a lower intensity

• Delayed recovery from training sessions

• Declines in performance or plateau

• Difficulty training at previously doable levels and intensities

Lifestyle-related:

• Disturbed sleep

• Prolonged feelings of fatigue

• Lack of energy

• Unusual mood fluctuations

• Decreased motivation and joy for things that you once loved

Health-related:

• Increased frequency of sickness

• Increased resting heart rate and resting blood pressure

• Irregular menstrual cycle

• Weight changes

• Loss of appetite

• Gut issues

It is important to recognise these symptoms as early as possible, as early intervention will result in a faster recovery. If you notice the above signs and symptoms, you should seek professional help to ensure appropriate recovery.

Now that we know the signs and symptoms to look out for, let’s talk about some ways to prevent overtraining before it occurs:

• Rest days:

Ensure you plan rest days into your training week. Without adequate rest and recovery, your muscles do not have the opportunity to repair and grow anyway. This also helps to prevent overtraining by giving your body some time between weight sessions. Each person is different so you may need more or fewer rest days than your friend who also gyms. To find out what works best for you and allows you to get the most out of every session you do.

• Fuel your body:

Good nutrition is vital for overall health and well-being. Your body needs the right types of foods to repair and recover. Vitamins and minerals are essential, as well as ensuring you are in taking enough overall calories and daily protein to suit your needs and goals. This also includes staying hydrated during your workouts and over the course of the day.

• Get adequate sleep:

We all have slightly different needs in relation to hours slept a night. Some people will need more sleep than others to recover adequately. If you train frequently and at high intensity often, you will likely require more sleep. Aim for at least 7 hours a night if possible. Generally, between 7-9 hours is optimal for most healthy adults.

• Keep a check on your mindset:

It can be insanely hard to pull back on training as you may feel like you will be going backwards and stopping progress. However, sometimes in order to move two steps forward, you need to take a step back and reevaluate your approach. Trying to keep the gym as a positive space, not a negative one is important for both progress and mental health.

• Listen to your body and don’t ignore signs:

Your body is smart! So listen to what your body is telling you! If you are feeling exhausted and incapable of completing your scheduled workout, know it is okay to rest! Rest, when needed, can help your body recover and hit your next session harder!

Be kind to yourself and look after your body, as we only get one!