6 Ways To Tell If You’re Overtraining And Ways To Recover

Overtraining: the most misunderstood word in bodybuilding.


Only a few people understand the real implications of overtraining and yet this word is casually thrown around in gyms all around the world. You’ll usually see bro scientists use this word to garner attention and show how much more they know than everybody else.

If your progress has halted and you’re looking for possible reasons online, chances are you see overtraining listed as the main reason. While there might be possibilities of you being overtrained, there are other factors like diet and recovery which might be the true reasons for you hitting a plateau.

6 Ways To Tell If You're Overtraining And Ways To Recover

This is especially true if you’re a beginner or an amateur. To hit a plateau you need to be exhausting your body and muscles which are relatively harder to do in the beginning stages. Without any further ado, these are six ways to tell if you’re overtraining:

1. You Frequently Fall Ill

Falling ill is the exact opposite of why we workout. Most of us workout to lead a healthy lifestyle. Overtraining affects our nervous system in a negative way. The process of overtraining means your body is in a continuous catabolic state.

A catabolic state also means you’ll be losing muscle for the entire time you’re overtraining. You don’t want to be hearing this if you’re a serious bodybuilder. A catabolic state also leads to a weaker immune system and increased chances of falling ill.

2. Inability to Sleep

Insomnia is one of the biggest signs you’re overtraining. Sleep is when your body recovers. You know there is some problem when you can’t fall asleep even after an exhausting workout session. No matter how hard you workout, you won’t see results until your body is properly rested.

You need at least six to eight hours of sleep every night. This is the time frame your muscles need to recover and grow. If you’re unable to sleep for several nights in a short period of time, this can be a serious indication that you’re overtraining.

3. Increased Injuries and Joint Pains

When you overtrain, your body doesn’t get enough time to recuperate between workouts meaning that at some point you begin training in a weakened state. Overtraining can also lead you to re-aggravate old injuries.

Joint pains are also a prominent sign of overtraining. If you’re facing joint pains but you’ve made no changes in your workout schedule for 8-10 weeks, it can be because of overtraining. Most people who are overtraining will get joint pains at one point or the other.

4. Feel Tired and Sluggish Throughout The Day

If you’re a weightlifter and are overtrained, your parasympathetic nervous system becomes overly stimulated, leading to a decrease in testosterone, an increase in cortisol, a crushing fatigue (mental and physical), and a stubborn tendency to hang onto body fat.

Overtraining can make you feel tired and sluggish throughout the day even if you’re getting six to eight hours of sleep every night. Overtraining drains your body of all the energy making you drag your feet throughout the day.

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