8 Signs Of Overtraining And What To Do About It

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Video Summary:

8 Signs Of Overtraining And What To Do About It

In today's video I discuss 8 common overtraining symptoms to look out for as well as some solutions you can apply.

Many people will ask, "is overtraining real?" or "is overtraining a myth?", and while it does require a fairly high workload to get to that point, overtraining definitely is a real phenomenon that can affect lifters in various ways.

Unlike "overreaching" (strategic periods of very high training volume), overtraining refers to unintentional, chronic overreaching to where your gains are negatively affected or you're experiencing unwanted side effects in regular day to day life.

(There's also the possibility that rather than overtraining you're simply "under-recovering", and this is something I discuss as well)

Common Overtraining Signs:

#1 - Stagnation or decrease in lifting strength.

This could indicate that your body is being pushed beyond its ability to properly recover in between weight training workouts.

#2 - Excessive fatigue midway through workouts.

If your workouts were previously smooth-sailing but you now find yourself burning out before you've completed all the work, this is another sign of overtraining.

#3 - Feeling sluggish/lethargic throughout the day.

If this fatigue is also carrying over to your general day to day life and you find yourself feeling much more tired than usual, overtraining could be the cause.

#4 - Decreased motivation to train.

It's normal to have an "off day" here and there, but once you get into an overtrained state you may find that your lifting motivation totally falls off and even the thought of performing anything physically strenuous is totally unappealing.

#5 - Drop in sleep quality.

Normally the body's parasympathetic nervous system activity decreases at night, but if you've been chronically overtraining then its activity will remain elevated and you'll have a harder time falling asleep and staying asleep.

#6 - Getting sick more often.

Another common overtraining symptom. Stressing your body beyond its ability to recover impairs the immune system and may cause you to feel under the weather more often.

#7 - Persistent joint pain.

Aches and pains here and there happen to most lifters from time to time, but if your joints are constantly sore and won't let up, this can be a tell-tale sign of overtraining.

#8 - Decreased sex drive.

Overtraining causes the body's cortisol levels to rise and testosterone levels to decrease, resulting in lowered libido.

Overtraining Solutions:

* Reduce your overall training workload by lowering the intensity and/or volume and frequency. Don't train to failure on every single set, and either limit or completely avoid other high intensity techniques like forced reps, heavy negatives, rest pause, drop sets etc. You can also decrease the amount of sets you're performing per workout or reduce the number of weekly sessions in the gym.

* Incorporate a deload or rest week into your training plan once every 6-12 weeks.

* Ensure that your nutrition and sleep are on point to facilitate proper recovery. Make sure you're getting at least 0.8-1g protein per lb. of body weight daily and that you're eating no less than 500 calories below maintenance. Also make sure you're getting a sufficient amount of restful sleep each night so that you feel fully alert throughout the day.

* Reduce your general day to day life stress. Generalized stress can have a larger impact on your recovery than you think and can easily lead to overtraining if you aren't careful.

* Monitor any other physically strenuous activities you're doing outside of the gym. Remember that things like sports, martial arts, outdoor activities etc. are all additional stressors to the body and if done excessively on top of a full weight training routine can also lead to overtraining.

P.S. If you found these bodybuilding tips helpful, make sure to get your personalized training, nutrition and supplement plans using my interactive video presentation below:

[Sean_Nalewanyj]

💪 Important Reminders:


(Save 15% on first order with code YOUTUBE15)

[elchamber]

People who say that over-training doesn’t exist probably don’t workout hard enough to see that it exist.

[AS-nnbv]

3:30 strength has stagnated/decreased
4:25 burned out or overly fatigued midway through workout
5:00 generally tired or fatigued or irritable/moody/depressed throughout the day
5:28 decreased training motivation
5:50 drop in sleep quality
6:25 getting sick more often
6:43 joints are clearly in more pain than usual
7:25 decrease in sex drive

Remedies:
7:55 don't train to failure on every set.
8:40 1 week deload per 6-10 weeks
9:00 make sure nutrition sleep on point
10:30 reduce training volume and/or frequency
11:14 factor in lifestyle/activities outside of gym: life stress

[lazypump]

The hardest part of going to the gym is knowing when to back down and take a break. It feels like I’m just being lazy but it can actually be really helpful

[INTOASECRETLAND]

People definately under estimate sleep....

[davebeecher]

I'm 64 and been lifting for 50 years, you should know, you will not lift heavier weights forever, it's not real, just workout and enjoy life, peace to you

[papaspaulding]

I've always found the best solution is to take a full week off so as to recharge. it sucks and it takes a lot of will to not give in and go to the gym when feeling full of energy etc but in the long term it really is for the best, simplest and quickest route to getting over an overtraining phase. Over the years Ive hit such a phase a few times and it sucks but feels so much better after a week off and feeling re energised

[butchy]

After a few months of training daily, I found everything you have been mentioning in this video happening.
From almost no sleep, joints aching, excessive irritability and a decrease in what needs to get done daily became noticeable. I still kept it up because, "I have to work out."
Just yesterday, I felt, I need to make a change.
My overload of working out is negatively impacting my daily life overall.
Going to split up my sets with the hopes of progressing in a more positive way mentally and physically.

Thank you for the video, Sean.
Just confirmed what I've already been thinking.

[devbrathguha]

no abusive language, no over exaggeration, no drama like Elliot just plain content

[Barefootedleroy]

That is so true. Weight training takes time, years of dedication. Rest is also an important factor! Great video

[oops]

every time I over train, my muscle mass suddenly starts shedding.. .. less sleep on 4-5 days consecutively literally screws me up.. bloated belly is first sign (of course if you have flat tummy normally)

[merimkastrat]

I just experienced through similar phase where I lost my mood to lift. My body is fine, but my mental state is exhausted to the point where I lost the motivation. Been lifting 5 days a week from January to March with only 2 days of break.

I say avoid lifting and do some exercises that doesnt involve lifting or lift lighter weights. Maybe pick up yoga, I see it pretty reliable if you ever lost your mood to lift. Just until you start feeling like lifting again.

Yoga is good for toning your muscles and increase mental focus.

[davidoakley]

I really appreciate your insights and your ability to articulate without using foul language. So many other sights have to use foul language which in my opinion negates the other instructors credibility. Thanks again for your instructions

[FrenchieFries]

I went to the gym about 3 days ago for about 1.5-2hrs and went so hard. The thing is my nutrition isn't the best, I usually sleep like 6-7 hours a day, and it was my first time in the gym in like 5 months. Since then I feel very weak and feel light headed whenever I move. It's pretty bad, but since I've been resting all day, trying to eat a lot more nutritional foods, and taking care of my body. Don't know how long it's gonna last doe! Feel better than yesterday though!

[hailberseker]

only lazy people or beginner in sports say overtraining doesn't exist -_- till they find a motivation, work their ass off and destroy their body because they don't believe in overtraining

[will-wfsb]

i'm overtrained, i can see that now after this video, not massively over , but the warning signs are all there, this video has confirmed it, thanks sean.

[jacobp]

Thanks Sean. I am an experienced teen lifter and out of nowhere started loosing motivation and I began to hate myself. Now I know why! Thank you so much

[agustinusrangel]

Yes this guy knows. I was pushing myself super hard in the gym I would get sick A LOT

[himeshsinghshishodiya]

For me, my life outside the gym was suffering. I felt sleepy all day. I could sleep for 9 hours at night and then sleep again in the afternoon, while doing nothing physically taxing other than working out in the gym.

[mingakinsgibayuxds]

Thank u Sean for bringing the immune system point.

All these fancy instagram fitness ladies do not talk about the down side of rigorous work out. I think there should almost be a disclaimer on each video😄

I have contracted URTI twice in 3 months… now I contracted pneumonia. I was so concerned thinking I’ve never been this sick in my life and especially when I have started working out vigorously for the past year. I couldn’t understand.
I did all the blood test thinking it could be other medical issues making me susceptible to illness. Everything came back negative.
Now it makes sense why I’m always sick.
I totally need to see a dietitian or talk to my doctor.

Oh and to other new Bee gym ladies… I missed my period twice for a whole month… turns out over exercising made me stop ovulating.
You’re welcome. You’re not gonna hear this from those plastic instagram misleading gym girls.