The Effects of Overtraining

A few months ago, I hit a wall with my training. After sticking to nearly the same routine for close to two years and taking little time off, every trip to the gym began to feel like a chore. I was tired, underperforming, and unmotivated - I was experiencing the effects of overtraining.

What Causes Overtraining?

Without adequate rest and recovery, the body doesn't have enough time to repair muscle tissue, restore glycogen levels, and rebalance hormones. This lack of recovery manifests in various symptoms, both mental and physical:

Mental Effects of Overtraining:

• Lack of motivation

• Anxiety

• Irritability

• Depression

Physical Effects of Overtraining:

• Decreased performance

• Fatigue

• Increased recovery time

• Loss of appetite

• Increased resting heart rate

• Greater susceptibility to injury and illness

In many cases, individuals with rigorous training programs may notice a decline in performance and mistakenly believe they need to train harder to improve. This approach can actually exacerbate overtraining.

Finding Balance Between Training and Recovery

To achieve a balance between training and recovery, follow these general guidelines:

• Allow 12 to 24 hours of rest between cardiovascular workouts (e.g., running, rowing).

• Provide 48 hours of rest between weight training workouts for the same muscle group.

• Stretch after each session.

• Consume nutritious meals.

• Ensure adequate sleep.

As I mentioned earlier, sticking to my same routine for an extended period not only led to overtraining but also caused significant boredom. To address this, I revamped my approach; correcting my habits helped with overtraining, but I also made my workouts more enjoyable. Instead of spending nearly two hours at a bench, I incorporated functional kettlebell exercises into my routine and utilized the open gym floor space; I added deadlifting to my regimen and started taking my workouts outdoors. I began hiking on weekends and going for jogs in my neighborhood. This variety rekindled my enthusiasm for exercising; most importantly, I learned to appreciate what recovery days can do for the body.