Am I over training
emijosh2002
Posts: 13 Member
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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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?
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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.0
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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?0 -
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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?0
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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.0 -
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.0 -
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 ?!?!0
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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.0
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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.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 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.
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@TavistockToad very reason why I'm asking for opinions and other points of view from folks with some knowledge0
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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.
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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.
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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?0 -
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 addiction0
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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.0 -
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.0 -
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.0
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tend to agree with the group consensus, sounds like you probably are over training. Can you give us an idea of the intensity? Are you lifting weights around 85% of your 1RM multiple times per week? Are you training for strength? Have you plateaued? Do you have cold like symptoms? Recovery is just as important as exercise, less is more.0
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@tziol thank you so much for the positive feedback, since the beginning of this journey I've always trained the same amount of days and time with some variation in weights, so I honestly think that my soreness could come from the change in nutrition, diet has not been as clean as it was in the beginning0
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It's actually pretty difficult to over train, assuming you are getting enough sleep for YOU and that you are eating at or above maintenance(which it seems like you do)
Muscle soreness is an indicator of working out a muscle that has not been worked out & or to an extent which it's not used to. Usually muscle soreness will hit you when you try a new Program/Exercise/Intensity/Volume etc something the body is not used to or if you hit the same muscle after 5-7+ days even with the SAME routine.
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@mike_bold according to the calculator I'm at about 88.4 at the top of 10 set, I'm not to sure how that completely works. And I am training for strength, have never really hit a plateau cause Im constantly changing amounts of reps vs weigh0
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@bloodsly I do eat accordingly with a minimal calorie deficit most days (5 days) usually going higher on weekends, sleep around 7 hrs which is also normal this week I started a new workout that hit my hamis directly and I was blaming my soreness on my eating but now I'm not so sure....by the way I completely agree with you0
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I highly doubt you are actually overtrained, you would know about it if you were
Are you doing more work than really you need to to achieve a certain result.....most likely.,0 -
@Hendrix7 other than the fact of being sored what are other signs of over training, because frankly thats all I am right now, thanks for the reply0
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based on my own experience, training for strength gains is optimal for me about once a week. I know if I was deadlifting or squating 85% of my one rep max three times a week, I'd be going backwards. You might find yourself getting stronger dialing it back.0
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