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Overtraining, what is it and am I a culprit?

Nick Ryall | SF Gym | West Coast CrossFit | Perth, Australia | www.sfgym.com.au

Do you take rest days?

  1. Persistent muscle soreness – this is more than just a bit of soreness a few days after a hard session. This is constant muscle aching especially in your legs
  2. Depression or moodiness – you find your personality has changed a little and you feel “down” a lot. Training should uplift you with its amazing endorphins but you have the complete opposite
  3. Persistent fatigue – you feel tired all the time and just can’t seem to get enough sleep
  4. Insomnia – you are training everyday with not a lot of rest so you should be super tired and sleeping well but instead you find yourself lying awake at night
  5. Elevated resting heart rate – altered resting heart rate is the result of an increased metabolic rate to meet the imposed demand of the training.
  6. Lowered immune system – you find yourself getting sick quite regularly even though you eat really well
  7. Increased susceptibility to injuries – every time you get rid of a niggle another seems to pop up or you have a reoccurring injury every 4-6 weeks
  8. Decreased motivation – you want to train but just can’t seem to drag yourself out of bed when usually you’d leap out and be the first one knocking on the door
  9. Halted progress – your training has hit a plateau and your numbers haven’t moved in months.

If you answered yes to more than 3 of the above then you are overtraining.

Rest days are critical to performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. Programming in rest days can help maintain a better balance between home, work and fitness goals.


Originally published in our monthly newsletter August –  2014. Like what you are reading? Sign up for our newsletter at the top right of this page.