How To Tell If You're Over Training
While working out, the goal is to strengthen your muscles and push your body to new lengths to get in shape and strengthen your muscles. During this quest, we can sometimes overdo it and not realize it until it is too late. There's a fine line between pushing yourself too hard and overtraining. Here are some ways to know when to slow your workout routine or take a break to avoid overtraining.
Sore muscles happen from working out, that's very common. But if you are constantly aching and in pain, this is a big sign that you are overworking your muscles. Try to not push your body so hard, take a break from your workout for a few days, or do a lighter version of your workout. Listen to your body and know when you are pushing your body too hard. You do not want those sore muscles to turn into a more serious injury.
If you are feeling sick, and your body aches and you are feeling overall unwell, this is a sign you need to lighten up on your workouts. Take some time to rest, drink a lot of fluids, and wait until you are feeling better to workout again. Adjust your routine to make it a little lighter so you are not pushing yourself so hard.
If you are feeling tired, sluggish, and constantly fatigued, then you are probably overtraining, especially if you feel this way after your workout. Your workout should energize you and make you feel good and ready to take on the rest of your day afterward. You should not be exhausted from it where you do not want to do anything else. If just thinking about your next workout makes you tired, it's probably time to take a break.
If you are in pain or even have some injuries such as pulled or torn muscles, you definitely need to stop your routine immediately and let your injuries heal. Trying to "power through" will only escalate the situation and make your recovery process take that much longer. Seek out medical attention if necessary. A physical therapist can give you specific exercises to strengthen the area around your injury to help prevent future issues. Once you are healed, change your routine to be less intense when you get back into it once your injuries are healed and you are feeling better.
Being unable to sleep is also a sign that you are overtraining. Your body may be unable to relax and you may be overworked. Try to stretch out your muscles and do some breathing exercises and ease any tension to help your mind and body relax.
Lack of Motivation
If you are feeling unmotivated and working out feels like the last thing on earth you want to do, you may be overdoing it when you work out. Think of ways you can ease up on your routine and do lighter versions of your workout to get yourself back on track. Do not put so much pressure on yourself or work yourself too hard. After this rest period, you'll be surprised how great you feel. Use this new energy to help hit some new PR's!
If you feel any of these symptoms, you are most likely overtraining. Adjust your workout routine and do not go as hard as you have been. Wait until you are feeling better to get back to your workout routine. You do not want to hurt yourself and cause long term injuries.