If you are into fitness, bodybuilding and exercise then there is not doubt you have heard about overtraining. In this post I want to look at what causes overtraining and five ways you can tell if you are overtraining.

What is overtraining

Overtraining is experienced by all types of athletes and it is when you are working out your muscles so much that they have no time to recover. For example, if you are a bodybuilder it means that you are working out your muscles because they get a time to rebuild after your last workout.

From this simple definition it is clear that more of us are overtraining than we think.

5 sure signs you are overtraining

There are many signs of overtraining and often they are misdiagnosed as something else. Here are the main ones I teach people to look out for:

1. Fatigue
If you are always tired and always need sleep then there is a chance you are overtraining. This one is hard to pin point, however, as it can be caused by so many other things in your busy life. However, if you are working out five times per week and restricting your diet then chances are you are fatigued from overtraining.

2. Long term sore muscles
When we lift weights we get sore muscles. That is normal. But how long do they stay sore? If you are finding that your muscles are getting sorer for longer then perhaps you are doing too much and not giving them enough of a chance to rest.

3. Erection problems
This might sound strange but many males report that they have trouble getting sexually aroused when they are overtraining. This ties in with fatigue but can be a sure fire sign if you have never had this type of problem before.

4. Anger
Getting angry and irritated is another common symptom of overtraining. I always thought the people in my gym were jerks but it turns out they have an excuse! In all seriousness, if you are more angry than you used to be it might be your body’s way of coping with the lack of time it has to repair and rebuild.

5. Getting sick
If you are the type of person who gets the common cold every couple of weeks then you might be overtraining. I have a friend like this; train hard all the time and never give their body a rest. As a result they are sick and coughing all the time.

How to easily prevent overtraining

If you feel like you might be experiencing some of these problems then take a week off. Do no physical exercise at all except maybe a few light walks. It is important for extreme athletes to take a few weeks off every year. We often forget this. Professional footballers have two months off at the end of every year so why should we be any different?

You also need to make sure you are eating right and sleeping enough. Most overtraining problems can be traced back to these two categories.

Conclusion on overtraining

Overtraining is not really something to be proud of. It means you are working hard but you are not working smart. It is not good for muscle growth and it will lead to increased levels of injury and an overall lack of wellbeing. Give your body a rest.

Related Posts

• Weak Muscles: How to Build Up Lagging Muscles
• Gym Safety: The 5 Biggest Dangers of Weight Lifting
• Why Heavy Weight Does Not Always Equal Huge Muscles
• Bodybuilding Q and A: Ask Ryan Rapenport
• Huge Triceps: An Overload of Sets for a Bigger Triceps Workout