As unbelievable as it may sound to a
beginner, many exercisers become overly enthusiastic after they start
getting results and think that if a little is good, even more has to be
great.Overtraining typically occurs in the following scenarios:
- _ Training too many times per week
- _ Doing too many exercises per session
- _ Lifting excessive numbers of sets
- _ Lifting too heavy a weight over too long a period of time
Avoid overtraining by following a
periodized training program. See the lastsection of this chapter for more
information. Signs and symptoms of overtraining
include, but aren’t limited to, the following:
- _ Loss of strength
- _ Chronic fatigue
- _ Poor sleep or eating habits
- _ Reduced appetite
- _ Excess muscle soreness
- _ Mood changes
- _ Loss of interest in training
- _ Increased frequency of illness combined with slow rate of healing.
Be sure to avoid overtraining through the following strategies:
- _ Use periodized training.
- _ Avoid monotonous training that lacks variety.
- _ Don’t perform every single set of every exercise of every session to absolute failure without variation.
- _ Avoid overusing certain muscles or joints.
- _ Balance your weight training with your other sports activities or cardio-training.
Weight training provides so many benefits
to your life. While the risk of overtraining
isn’t high, it’s important to mention so
you can appreciate the importance
of variety in your program, of
incorporating rest, and of ultimately
listening to your body.
