Am I over training

emijosh2002
emijosh2002 Posts: 13 Member
in Fitness and Exercise
Okay guys, I've tried to google this info from various sites and I just get mixed opinions that just get meeven more confused. I weight train 5x a week for about 2.5hrs, on the 6th day I do cardio. I'm 5"3 about 115lbs with a bmi just at 13% This is my passion, my escape, my therapy on rest days I used to feel lost and almost quilty (I've gotten better in this dept). But lately my recovery has been a little slower therefore I'm feeling a little sore. Anyways I'd like to know your thoughts on over training, AM I GUILTY ???
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Replies

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    A few considerations:
    1) You didn’t state what your goals are for all this training.
    2) You didn’t give me any idea of the volume and intensity of the workouts. Are they splits or full body? How many rest days do each body part get between sessions?
    3) Fatigue and soreness are symptoms of overtraining. How is your is your sleep? Do you have any other issues?
    4) How is your nutrition? Fatigue and soreness can be from that.
    5) You said you have gotten better in the guilt associated with rest day department, but are you actually taking rest days?

  • Ninkyou
    Ninkyou Posts: 6,666 Member
    2.5 hours of weights 5x a week seems like overkill. IMO you're not giving yourself enough rest and doing too much. I'd cut it to an hour max.
  • arditarose
    arditarose Posts: 15,573 Member
    Ninkyou wrote: »
    2.5 hours of weights 5x a week seems like overkill. IMO you're not giving yourself enough rest and doing too much. I'd cut it to an hour max.

    Plus cardio on the 6th day...Dang.

    What lifting program are you doing?
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Yes, 2.5hrs of weight training a day is too much. Most programs only need 30-45min/day.
    I'm thinking you mean your body fat is 13%?? which is really low for a woman. Your bmi would be around 20.
    How much are you eating? Are you eating enough protein and calories to sustain this kind of workout?
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    arditarose wrote: »
    Ninkyou wrote: »
    2.5 hours of weights 5x a week seems like overkill. IMO you're not giving yourself enough rest and doing too much. I'd cut it to an hour max.

    Plus cardio on the 6th day...Dang.

    I dread to know how much cardio is on the 6th day.
  • arditarose
    arditarose Posts: 15,573 Member
    Ninkyou wrote: »
    arditarose wrote: »
    Ninkyou wrote: »
    2.5 hours of weights 5x a week seems like overkill. IMO you're not giving yourself enough rest and doing too much. I'd cut it to an hour max.

    Plus cardio on the 6th day...Dang.

    I dread to know how much cardio is on the 6th day.

    ditto
  • astrampe
    astrampe Posts: 2,169 Member
    2.5 hours a day 5 days a week is nuts, definitely over training....You are at the lower end of your healthy weigh range (very close to underweight) and depending on the intensity, weight and other details of your training, are definitely on the way to injuries or worse.... Where do you find time to lift weights for 2.5 hours a day?
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    Folks, time at the gym is not an indicator of the intensity of exercise. A competitive powerlifter could easily spend that amount of time in the gym just to get in work on a single exercise (15 minute rests between sets are not uncommon).

    I doubt that is what is going on here, but lets not jump to conclusions without having more information.
  • arditarose
    arditarose Posts: 15,573 Member
    AllanMisner wrote: »
    Folks, time at the gym is not an indicator of the intensity of exercise. A competitive powerlifter could easily spend that amount of time in the gym just to get in work on a single exercise (15 minute rests between sets are not uncommon).

    I doubt that is what is going on here, but lets not jump to conclusions without having more information.

    I know. That's why I asked her what her training was like.
  • emijosh2002
    emijosh2002 Posts: 13 Member
    I burn somewhere between 750-950 in 2.5 hrs just weight training, I do split my workouts, 3 leg days, 2 arms & back days and 1 cardio that leaves me with 1full rest day. Because of my schedule I get up at 3:50 am leave to the gym at 5 am till around 8:40am. I have gone up in my calorie intake because I needed to gain some lbs and I honestly think that that's where my soreness comes from. When it comes to my rest day I consider a rest day...not working out ?!?!
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    And in anther thread your family are concerned over your weight loss.... I think you need to look at your lifestyle overall, it doesn't sound like you're in too healthy a place right now.
  • 999tigger
    999tigger Posts: 5,235 Member
    AllanMisner wrote: »
    Folks, time at the gym is not an indicator of the intensity of exercise. A competitive powerlifter could easily spend that amount of time in the gym just to get in work on a single exercise (15 minute rests between sets are not uncommon).

    I doubt that is what is going on here, but lets not jump to conclusions without having more information.
    Absolutely pointed to the right things in terms of volume and intensity, people train differently. When im in the gym some people spend 50% of their time surfing the internet or socialising.

    I like my rest days and consider them as integral to optimal performance as well as leting my body recover. Where ive ever been at risk of overdoing things I look for the symptoms, potential injuries, not performing well etc. At face value id say its too much. I think your body tells you.
  • emijosh2002
    emijosh2002 Posts: 13 Member
    @TavistockToad very reason why I'm asking for opinions and other points of view from folks with some knowledge
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    TavistockToad wrote: »
    And in anther thread your family are concerned over your weight loss.... I think you need to look at your lifestyle overall, it doesn't sound like you're in too healthy a place right now.

    I agree with this.

    I think you already know the answer anyway. Your body is already giving you signs. Whether you choose to ignore the signs are up to you, but if you are consistently sore, then you should probably dial it back a bit.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    emijosh2002 wrote: »
    I burn somewhere between 750-950 in 2.5 hrs just weight training, I do split my workouts, 3 leg days, 2 arms & back days and 1 cardio that leaves me with 1full rest day. Because of my schedule I get up at 3:50 am leave to the gym at 5 am till around 8:40am. I have gone up in my calorie intake because I needed to gain some lbs and I honestly think that that's where my soreness comes from. When it comes to my rest day I consider a rest day...not working out ?!?!

    You obviously need to do something because you hit on two issues here: 1) you don’t appear to have a set goal with this program, and 2) unless you’re going to bed at 7:50pm, you’re not getting a full 8 hours of sleep each night.

    I’d cut an hour off and use that for sleep.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    emijosh2002 wrote: »
    @TavistockToad very reason why I'm asking for opinions and other points of view from folks with some knowledge

    If you know to ask the question, then deep down you know the answer, don't you?
  • emijosh2002
    emijosh2002 Posts: 13 Member
    I guess I was hoping for a different response, ya'll might be right and I must admit I knew the asnwer to my own question, I must also admit that even though I know there's an issue there, I can't get my self to back down, it has become such a part of my life almost like an addiction
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    emijosh2002 wrote: »
    I guess I was hoping for a different response, ya'll might be right and I must admit I knew the asnwer to my own question, I must also admit that even though I know there's an issue there, I can't get my self to back down, it has become such a part of my life almost like an addiction

    Then it's time to speak to a friend or family member and your doctor and get more support.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    emijosh2002 wrote: »
    I guess I was hoping for a different response, ya'll might be right and I must admit I knew the asnwer to my own question, I must also admit that even though I know there's an issue there, I can't get my self to back down, it has become such a part of my life almost like an addiction

    If it's not something you can do on you own, then ask for help from someone you trust or a professional.
  • tziol
    tziol Posts: 206 Member
    You exercise hard and the results are seen on your picture. My personal opinion is that you should give yourself more rest, but everyone is different and if you see progress towards what you want to achieve with your current routine then I guess it is fine. You said that your recovery is slower and you feel little sore - that is probably an effect of over training yourself. Give yourself more rest.

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