How many times have you heard people saying not to overtrain? Too many times. But do you really listen?
One of the easiest way to jeopardize your weight training program is to break this number one rule. The problem is that so many people talk about overtraining that it is very easy not to pay attention to the message. The truth is, at some stage of your training, you will overtrain if you don’t pay attention to this rule.
So how do you know when you are over-training? One of the symptoms is – you will feel tired in your next workout, feel burned out and doesn’t seem to be lifting a little more or the same weights you were lifting in your last workout.
Pay attention to your body. There is a fine line between pushing hard, lifting heavy, and going a little too far. If you find that you are not able to increase your weights by a few pounds then you are over training. If you are not maintaining the same intensity as the last workout, you are overtraining. If you find you are taking more time to rest between exercises then you are definitely overtraining.
Failing to listen to your body and keep on lifting when you need to rest will eventually result in you injuring yourself. A muscle injury will put you back by weeks if not months. Try and avoid injuries at any cost. It is also so much harder to recover from injury caused by overtraining.
If you suspect you are pushing too hard, cut back on the pounds, number of sets, or reps you are doing. If that doesn’t work, cut back on the number of workouts per week. When you reach a certain fitness level, it is so much easier to maintain your muscle mass and strength compared to when you are only just starting out. This means that even if you cut back on the number of workouts you perform, your overall muscle mass and strength will only decrease by a little. After several months or years of weight training, you should be able to get a better feel of how your body is feeling after each workout.
By all means, train hard but also learn to train smarter. After all, muscle mass building takes time.
Making smaller improvements consistently is so much better than making big gains in one week only to be put back by an injury the following week.
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