Am I Pushing Too Hard In The Gym?
Finding the right balance with training can be tricky and sometimes it’s as easy to over do it in the gym as it is to lack in training.
Today we’re going to dive into how to know when you might be over pushing things…
There are some key things you can look out for when training that might be signs you are overdoing it. It’s worth noting that the general recommendation is to aim for 2-3 weight based session per week for sufficient training ( you may increase this to 3-5 sessions per week for more advanced strength training).
It’s important to remember that these are guidelines and it’s just as important to listen to your body and adapt your training appropriately.
Let’s take a look at key signs of over training…
A decline in your performance level
You may start to notice that you are feeling weaker in your sessions, unable to lift as much as normal or struggling to maintain good form and technique. These declines in your performance during training can be signs that you have been overdoing it in the gym and your body needs a rest.
2. DOMS that linger
DOMS (delayed onset muscle soreness) are the aches we experience after training. These are normal and a sign that you have worked the muscle effectively, however, if the soreness is lasting for more than 3 days, it could be a sign of over training.
It’s worth noting that this is relevant to consistent training, if you do a weights session after a few weeks off then you are likely to experience DOMS for longer than usual but if you are training regularly and experiencing this, it could be that you are overdoing it.
3. Constant fatigue and disturbed sleep
If you are feeling burnt out or constantly fatigued whilst training, you may be pushing the muscles slightly too hard. Our bodies do still need rest and recovery time and if we don’t provide that sufficiently, we can experience prolonged fatigue and even trouble sleeping at night.
What to do if you think you are over training
If you are experiencing any of these symptoms or you think you may be overdoing it, the good news is that it’s very easy to manage! Here are some things we recommend for when your body feels it needs a break:
Active recovery days (this could include light cardio, gentle ab work or just a good stretch session)
Cut down your training by 1-2 sessions per week for a week or two to see if things improve
Lower your weights, aim for lighter weights at an endurance rep range (12-15) for a few sessions rather than pushing the weights too much)
Maximize nutrition and sleep, focus on eating balanced meals and catching up on some rest time
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