I’ve been lifting 3 hours a day for 6-7 days a week for the past 2 months and in the last 2 weeks my strength plummeted. My squat went from 250 (2.2x body weight) to 160 (1.5x body weight). I couldn’t physically get any more weight on the bar without failing the rep. My heart rate was elevated and I couldn’t seem to catch my breath for every session. Taking time off rn is kinda scary but I trust my body. Regardless of what I look like, going to the gym is only making things worse in terms of strength - which is far more important.
@@samuelgebhard5461 i took a solid week off back when I posted this and then went back to the gym doing 90 minute to 120 minute workouts for 6 days a week with more focus on form, less ego, and better muscle connection. Currently I’ve adapted to my training and noticed that sometimes we just need a few days off and a deload week to reset. Check your priorities and get rid of your ego, it’s okay to lower the weight a little if it means more progress long term
Rest days mess with my head and the thought of me overtraining (as I sit on the couch after only doing 50% of my workouts with terrible arm aches) I am struggling with the fact I need to take a few days off. I guess maybe because I struggled with anorexia and bulimia as a teen… lately I haven’t technically had a rest day for 2 weeks now as I have been having to hand wash clothes.
I'd say it has more to do with being "under" recovered or "under" fed. When I do occasionally deal with overtraining it's always because I either take on too much volume/frequency, or I'm not eating enough calories. Recently I knew that I'd been overdoing it with high frequency two-a-days and under eating. Joints started to have prolonged soreness, sleep was off, etc.. So I devoted one day to full rest, calorie surplus (easily 6K+), and I slept 12hrs. Next day I was about 90% back to normal. It's a good reminder to try and find balance in training.
@@johnkaya - I'm very active and my maintenance cals are 4500 per day. I'd only been eating 3K-3500 per day for a few weeks doing two a days and increasing activity. So I had a pretty sizeable deficit built up overall. One day of eating with a 1500 calorie surplus wouldn't make me gain weight. I'd have to eat 6K cals on a daily basis for an extended period of time.
There is no reason to train more than 1x per day unless you are training in some sort of sport to keep your coordination sharp. Even then it's not necessary.
@@undeadpresident - Honestly has more to do with me not liking to be sedentary and having a ton of energy. Also splitting up cardio and strength or splitting upper and lower into different parts of the day can be fine. My main issue was that my calorie intake was too low for an extended period of weeks/months. So it effected recovery.
1. Immune System weakens 2. Loss in appetite 3. Loss of Virility 4. Fatigue 5. Depressive state 6. Irritability 8. Lack of concentration 9. Heavy muscles and long time soreness 10. Losing weight 11. Decrease in performance despite increase in effort P.s it is 10 signs not 11 lol
The symptoms of overtraining describe me a lot lately. I've been working out like a horse and yesterday i heared a podcast from Portugal (my country) and that specific episode they spoke about mental health and i realized i was doing more than 1 hour of workout. That was the reason of my irritability after all. And now this video reinforced that. Thank you!
Great video! I love to learn from an actual doctor. I learned that the reason I am feeling like CRAP is that I am overtraining. I am on my 5th week of a really intense kickboxing program and all was fine until I started my new job last week. I work 5 days a week and am on my feet for an extra 32 hours a week. I have been a stay-at-home mother for the last 1.5 years so all of those hours of running around and lifting heavy things at work AND my workout program has left me feeling so exhausted and not waking up refreshed. I haven't had any issues with my sleep until now. Also, I have to force myself to eat and THAT does not ever happen to me because I am overweight and I have a habit of overeating. So, I think after watching this that I need to take some extra rest days. I should be feeling great and I WAS until I started working. Thank you!
I trust this guy more than I trust most health care providers, Remember people.... MD's are only trained in Medicine & generally know very little about nutrition
I appreciate the trust. All disciplines have their specialties, and of course dieticians and PhDs in nutrition will know more about nutrition than your average chiro.
Was doing intense weightlifting 6x for months on end. Had zero libido and had some real downs after the gym. Couldn't understand what was going on and was getting worried. Have rested now for a few weeks and am amazed at how good I feel.
It is also imortant to know how little time you acually need to spend in the gym each workout. I have just started working out but been on and off for the past few years and each time I burned myself out by doing too much. For my first few workouts I do as little as 30 minutes max. Let’s say I have chest and lower back one day.. I do 50 reps total for chest and 50 reps total for lower back, (5 sets, 10 reps for chest and 5 sets, 5 reps for back, (following week reversed). I have one gym schedchule from athlean x and it tells me to do 100 reps but on 50 reps I feel sore very much the following day. Get in and get out, if you have 10 reps you should barely get your last rep up, then 1 minute rest then go again!
I wish it was much MUCH harder to overtrain because I've definitely been overtraining. What am I supposed to do? I'm literally addicted to working out and feel like I'm withdrawing from drugs if I don't work out for even one day.
I feel you man. Overtraining makes my body stress but soul and mind rise up high. It’s the ideas and stress sensations that ick the hell out of me. I’ve been told I’m total cool but yeah. I feel you brah
I don’t know if I am overtraining or what. I feel weaker and I feel as if my memory is messed up a lil. Although one thing is that I am gaining muscle but it feels as if I am losing strength. Am I overtrain or what can I do to prevent this?
Facts, I’m slowly getting gains but feel as my strength is declining on certain exercises and I “hit the wall” sort of speaking after couple exercises..
@@OneDoseExtraa You gotta take a deload week this will always happen you get to a point you can’t gain anymore strength and night even be losing strength it’s most likely overtraining
I have been experiencing a lot of these symptoms especially fatigue and a depressed state of mind. Each day I would do a one-hour gym session with an ab workout, sometimes followed by another 200 weighted pull-ups. I feel horrible. I am going to try and cut back my training time and see how I feel.
I think I've been guilty of this, I'm 46 an recently lost weight and started working out. I did it to help a few back an shoulder issues, which it did but I'm doing weights every day an other activity regularly. At first things were great I stopped taking any analgesia. But six months later, I'm getting sore again.
I have felt very tired and “weak” I guess would be a good way to describe it. Just like not well and fatigued. I hope this is just overtraining symptoms and nothing horrible like cancer or some shit
Thank you so much for this video! All the symptoms fit in for me (all of them). Fact that I’m dropping weights to keep performing (nevermind the lingering soreness, tiredness and low energy and motivation during the day) got me thinking and finally found this video, but it wasn’t clear what to do about it and for how long? Should I just NOT work out at all or should I continue doing it but with much less weight? How much less if so? And how long should I be doing this for? Thank you again for making this video!!!
my only symptoms are insomnia and soreness, but i have insomnia anyway. I just dont know if i am too sore? i feel really sore but not to the point i want to stop gym.
Thanks from Hong Kong, I have been training intensively and regret the actual competition result is nowhere meeting my simulation result, played like a junior. I am even lack of power to get up for lunch.
I know this one wasn’t listed and I’m interested in hearing your take. I recevtky started hitting the gym hard, and went and got a periodic blood test. Turns out my ALT and AST were extremely elevated. Could this also be because of overtraining? I don’t drink, my diet is relatively healthy and the only supplements I take are creatine and beta ecdysterone
In my younger 20’s I was weightlifting 5-6 days a week two 2hr sessions a day one at night and in the morning. I remember working out till I felt like throwing up. Outside the gym I was always incredibly tired. But I was so obsessed with weight lifting. now 10-12 years later I hardly can get myself to get in the gym 😂😢
I am 15. I was working out for a while 2 hours everyday. But only at night. But when school started I had also tarted doing wayyy more intense workouts and started to workout in the morning as well at night. I burned out wayyyy more easier
Hey bro im in your position rn too im 15 and im debating even working out today as I did shoulders aswell as arms yesterday but I feel like I need to train today but don't wanna overtrain and lose gains
Hey, I train my chest 3 times a week as a 15 year old, 12 sets a workout so 36 sets a week, my strength is increasing but am I over training, I don't suffer any of the above symptoms accept tiredness within the first two hours when I wake up, so am i good or overt training? Thanks
Current research says 6-8 hard sets per muscle group per training session when taking 2+ min rests. That can be 12-24 weekly sets for a frequency of 2-3 days per week. Any more, and it's junk volume e.g. only adding to fatigue and possibly killing gainz. weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
Are you training anything else other than chest? Without knowing how many reps you're doing in each set, what %1RM weight you're using, the amount of calories you're ingesting (depends on your BW), it's hard to give an accurate a deer to your question!
@@TheKettlebellDoctor hi dr. I am 16 year old I train my push movement twice a week 1 session contains 12-15 sets of 15 reps. But from few days I am not getting that burn feeling or that pump feeling in my chest. Is it due to my overtraining or something else. It's like my mind muscle connection is going worse day by day for my chest
@@shreyajain7391 many other factors to consider. What does your overall training schedule look like, what are your goals for training, what is your rest time in between sets, are you lifting with a certain tempo, what % 1RM is the weight, what is your RPE during the exercise, etc.
@@EricStOngeDC @Eric St-Onge my training schedule is 3 sets weighted pushup sets of 15, then same for incline push-up then same for pike pushups. Then I do tricep extension with resistance band of 2-3 sets of 20. All the time I do rpe 9-10. Rest time is near 2 min. My goal is to build muscle with strength
Hi there! I’ve recently diagnosed myself with overtraining as I continued to exercise even though I had symptoms of overreaching (around max heart rate although I was running at a relatively slow pace and and felt fatigue...), it has been around 5-6 weeks now and I feel like exercising even though I felt slightly more tired recently, I felt like this around 3-4 weeks ago but I have not exercised much recently, I have some training for sports in around 5 weeks time so I am interested to know whether I might recover fully by then? I have been heavily affected by this as I’m only 15 and have to focus on studying and sports, I hope u can give me some advice on my case whether it is overtraining and I can recover in around 5 weeks time, it would really help me a lot and I would appreciate it, thanks!
Also I continued to do some exercise (twice a week for 6-7 weeks after I felt I was overreached) and I rested for around 5-6 weeks since then but I feel fatigue and breathless (felt fatigue too around 2-3 weeks after I stopped exercise).
It’s definitely overtraining. My heart rate increases if I’ve been training a lot and lack of sleep. Rest, diet and sleep is the Number one priority to look at first.
Hey doc, I am a college athlete that has been training since the beginning of high school, I recently bumped up my training for summer workouts and I can’t seem to conclude if I’m overtraining or not. I’m always soar which is usual, but some days I have to take off because of extra tight muscles. I used to train for about 1-2 hours a day for 6-7 days a week which was usually fine. I recently started doing 2 a days which include 1h 30min wh eight training flowers by 1 hour of speed agility training. Has been going well but I am concerned it will lead to injury if I keep going through workouts while I am soar from previous days. I also am noticing that I have no problem falling asleep but when I wake up in the middle of the night to use the bathroom I cannot fall back asleep after and usually end up with only about 5-6 hours of sleep. I recently woke up with a sore throat, I wonder if it has something to do with the ability and strength of my immune system to recover my body as well. I do stretch every morning and eat extremely healthy to speed recovery processes.
That sounds like quite a lot of training. What kind of athlete? Is your coach overseeing your training? Are you eating enough calories and the appropriate ratio of macros for your sport? Being sore is not necessarily an indication that you're overtraining, but it certainly can be. I would advise having a chat with your coach and letting them know what you're feeling.
@@TheKettlebellDoctor I appreciate the response, I am a college baseball player (used to play football as well). I’ve always had a pretty good understanding of training so I’m the only one really overseeing my program. I’m currently around 228lbs, I track my calories for a daily intake of 3200-3400 calories and getting at least 1.2g of protein per Pound body weight which leaves me around 270 g of protein daily. I consume plenty of carbs and fats as well, the only thing I’m really struggling with is getting full sleep, and mainly certain muscle groups being soar/tired when it’s time to train them again.
This may sound shocking, but you're probably overdoing it on the protein. Typically for an athlete you're looking around 2g protein (on the high end) per kg body weight, so for you that's about 207g. I still think it's worth it to have someone take a look at your programming. Heck, I feel like I have a very good understanding of strength and conditioning and even I have a coach that writes my program 🙂
That is way too much volume. Baseball is a sport that relies primarily on coordination and speed, not strength and certainly not endurance. Strength is only a means of improving your speed and preventing injury for baseball. You only need a basic fitness regimen coupled with some sport-specific strength exercises, particularly around throwing/swinging movements and sprinting. The proper time to do these is just after practice and the proper frequency is 2-4x per week per muscle group not 6-7x. Your training should center around throwing and hitting which should be done up to 6 days per week. You must keep in mind that training is only the stimulus, that it's recovery when the progress is made. Training 2x/day is not necessary. Even in endurance sports scientific studies have found no benefit to it. The only possible advantage to training more than 1x per day is in developing/sharpening coordination. In other words the only things you should be doing more than 1x/day are actual sports skills, not strength/conditioning exercises - and even then to do so judiciously, so as not to overtrain your body.
Appreciate you sharing your insight on this subject. Just completed a back to back strenuous cycling program and noticed via my heart rate monitor a prolonged elevated heart rate during the latter portion of the exercise and for a period of 24 hours thereafter. Usually I have a rapid heart rate recovery however not this time. Can I attribute this situation to “Over Training” and not worry about it? Male in my sixties and very competitive.
sir..i do have concentration issues,oversleeping and still tired , depressed after some days of heavy workout( i never worked out earlier, but i used to play sports daily..especially those involves running) i think i might have worked out harder due to initial thrill and i was okk with it..but now its the 3rd day and i have brainfog too..slept alot of time..its affecting my studies alot..could you mention any suplements that could accelerate recovery.. depressed alot!!
First thing is first: if you're depressed, you need to speak with someone. Period. As for supplements, nothing will work better than proper sleep hygiene and a good diet.
I think there is a connection between overtraining and a elevated PSA. I changed to a new doctor and he did my heart rate and psa testing in a different way than my previous doctor. My previous doctor got me a appointment to draw blood very early in the morning with nobody else there but the nurse. Heart rate, blood pressure and psa were a lot less. I wish the Medical profession would look into trying a bit of science vs the opposite.
I dedicated my whole life to fitness and training last year I was 180 lbs 10% body fat 5’11 now I have these issues when I start to train my brain is on over drive I have difficulties recovering and sleeping my nutrition and everything is in check am I over trained I can never sleep but when I stop working out for a 3-4 days I can sleep again I think I really went to hard and last year I had sleep problems for a whole year and I would go work out sometimes
Im late novice lifter and I have been going to the gym 5-6x times a week. I always go hard and may be doing too much volume too. My muscles mostly always recover and Im never sore when working out. The problem is my joints/shoulder have started to hurt while benching. I have decent form not the best not the worst. Do you think Im overtraining? Just making sure. Im taking deload week anyways.
May be a combination of several things. A deload week sounds like a good idea. Try also recording yourself benching and observe your technique. Sometimes it's hard to gauge your form in the moment.
@@TheKettlebellDoctor yeah, thanks for answering. Will record some time. One thing Im not sure about is when I retract and depress my scapula on bench I focus more on the depression. Maybe I should focus more on retraction? I dont know.
@@joojotin try shifting your focus more on protraction and upward rotation when pushing the weight up, as well as making sure your elbows are not flared out (45 degrees is the sweet spot for most people)
I am working out at least 1h40 everyday at home , + school (I walk for 45 min on Tuesday and more than an hour the other days of schools before working out ) the only “rest day” that I have is on Sunday,but I always end up exercising at least an hour ,it’s been 2 days that I’ve been feeling extremely tired every time I started working out ,my legs have been feeling tired too I can’t reach the same performances as before and I get a headache everytime I workout after just 10 min of exercise...I’m also really tired I think it would be best if I took a 3to4 day break ...But I always feel lazy when I don’t work out....
You can't keep running on high endlessly. Feeling lazy may just be something you have to overcome. Try making sure also that you're eating enough calories best of luck!
Dr. Eric St-Onge I’m trying to lose fat so I will try the zig zag diet ,because I eat 1300 kcal per days and i think it would be funnier to eat more on a day and less the other ,i heard I could avoid plateau by doing that too Also I decided alter watching your video and some websites to take a 10 days rest I’ll take the time to stretch and do some meditation ,and I will try to walk everyday to “relax” because I really can’t seat all day 😖 I think it’s gonna be nice for the muscle And I will also try to make a better planning workout , I will try to add at least 2 days of recovery per weeks Thank you for your video ,it helped me a lot on not feeling too bad about taking a break
Hai doc ..I'm on contest prep and 5 weeks out but right now i felt like.. I'm feel fatigue, breathing is uncomfortable, get tired quickly..should i rest a couple days and get refeed for one day?.. kindly waiting ur advice 🙏
Ideally I'd check in with your dietician to make sure your nutrition is where it needs to be. If the uncomfortable breathing turns into difficult breathing, check in with your doc.
As far as over training goes... Im a bit confused on this. In my case im training for armwrestling and im being told by the best in the game that you wanna train arms/ forearms every day with lots of volume atleast in some degree to condition your muscles and tendons. Some training 3 times a day! What would u say to them? That being said they are the best at what they do. What should I do please help?
Are tremors symptom of overtraining cause i started having them after i had a cold 3 months straight and when the cold went away it came back 2 weeks later since i dont have the cold i have tremors when im stressed or as a tick. Maybe nervous system fried? And i was training in insane intesity
Can someone answer please? I dont have any of these, i train very hard, and sometimes after my training i feel weak as fuck, tommorow i feel the soreness, but that day, i just feel like im shrunk or something, i get pumped everytime i train, i train each muscle twice a week, im always trying to do more, is just that like 20 minutes after my workout i feel very weak, like i lost my gains or something, is that a sign of overtraining or is it normal ?
I agree with Bryan, perhaps it's time for a short break. It would also be prudent to have someone look at your technique to see if that's a contributing factor, and to also visit a competent healthcare practitioner if the issue does not resolve.
@@mitchmitchell5786 it dependson the recovery and the intensesity of his workout , but i personaly find 4 times or 3 days a week gain me more , i always remember the 48 hours rest rule
I feel like im addicted to lifting weights, because it feels so great, but im not seeiing big changes after 4 years of training. Could overtraining be the biggest cause to that?
Is stiff and sore muscle good or is it overtraining also I don't feel sore the next day after working out and i don't feel sore 1 hour after m workout. Does this mean I don't work hard enough?
No one is probably gonna see this but I have all the these symptoms and I don’t think I’ve really been training that much does anyone know how to help please?
I'm pretty sure I've been in an overtraining state for most of the last year, none of my gym lifts have really gone up, and I only realised it about a month ago. However even after a few weeks off, after 2 small workouts I felt great but already less than a week later I've lost any strength that I just had and have already gotten weaker, with barely any more exercise. Should I take more time off so hormones can reset themselves even more? Or drop to even lower (they're already extremely low) workout volume? I usually get plenty of good sleep and eat around 150g of protein a day, with creatine and plenty of water. Is my recovery just that bad somehow?
Sometimes it takes time. I'd say prioritizing sleep and nutrition (not just protein, but CARBS!) would be the first step. Look over your training schedule and plan out your periodization schedule -- there will be scheduled deload weeks where it'll give your body the chance to recoup before the next cycle. You've only had 2 workouts since your deload. Don't be discouraged that you're not hitting the same numbers. Nobody bounces back that fast! Good luck!
LOL i have most of those signs... i had them before i trained... so only 2h of gym every day... full trotile... with supersets... you think i could be overtraining? i have quite physical work btw
@@TheKettlebellDoctor i do feel like i could break betong blocks with my head now tho when i was all tired before.. and i have lost 25 cm around my belly and gained 7 cm around chest... but i mean i do feel a bit from those signs sometimes.. how can i make sure for fact im overtrainig?
I was told I am not training hard enough so I pumped it up a bit and I completely dropped. How do you know that you're training hard enough but not overdoing it ? :(
I already take like 1-2 days break a week, but idk why these few days is difficult for my body to train. I'm easily feel fatigued in the middle of working out, even tho my food is as healthy as before
Fuhh i wish i knew this was a thing. Im sitting here with swollen lymphs, gout flare up, feeling like doodoo. Thinking i could push thru any pain.. i started working out a year ago and i go hard hard 5-6 times a week. Its not worth it fellas. Deload. I wish i wasnt ignorant of this 😢
Im 14 i train my biceps i do 20 curls with 20lbs as muchas i can and i keep am able to do less is thid a problem is doing 20 as much as i can, then 25s, then 10s, a bad exersize or vice versa
@@TheKettlebellDoctorYou may be intelligent but you don't have the proper understanding of adaptation, as with anyone who thinks overtraining is possible for the average person.
Ive been training very consistently for 4.5 months now, hitting around 25-30 sets per workouts, lately i feel like my body is trying to fight off a cold, my sleep has been pretty bad, def have been more irritable too, and sometimes feel unmotivated not often, but a few times. And sometimes ill do 2 workouts a day as well 30-45 mins if cardio 4-6 days a week. How long of a rest do you think i should give myself in your opinion?
I’ve been lifting 3 hours a day for 6-7 days a week for the past 2 months and in the last 2 weeks my strength plummeted. My squat went from 250 (2.2x body weight) to 160 (1.5x body weight). I couldn’t physically get any more weight on the bar without failing the rep. My heart rate was elevated and I couldn’t seem to catch my breath for every session. Taking time off rn is kinda scary but I trust my body. Regardless of what I look like, going to the gym is only making things worse in terms of strength - which is far more important.
That's a heck of a lot of volume! Good call on taking some time off :)
Hey bro how long did it take for you ti recover?
@@samuelgebhard5461 i took a solid week off back when I posted this and then went back to the gym doing 90 minute to 120 minute workouts for 6 days a week with more focus on form, less ego, and better muscle connection. Currently I’ve adapted to my training and noticed that sometimes we just need a few days off and a deload week to reset. Check your priorities and get rid of your ego, it’s okay to lower the weight a little if it means more progress long term
Rest days mess with my head and the thought of me overtraining (as I sit on the couch after only doing 50% of my workouts with terrible arm aches) I am struggling with the fact I need to take a few days off. I guess maybe because I struggled with anorexia and bulimia as a teen… lately I haven’t technically had a rest day for 2 weeks now as I have been having to hand wash clothes.
3 hours a day... thats too much I think
I wish more people made videos like you. Straight to the point. Thank you man.
Much appreciated!
This video was so helpful, I've been trainings for months without any rest and when I saw the symptoms I finally knew what was going on. Thanks
Glad it helped!
I'd say it has more to do with being "under" recovered or "under" fed. When I do occasionally deal with overtraining it's always because I either take on too much volume/frequency, or I'm not eating enough calories.
Recently I knew that I'd been overdoing it with high frequency two-a-days and under eating. Joints started to have prolonged soreness, sleep was off, etc.. So I devoted one day to full rest, calorie surplus (easily 6K+), and I slept 12hrs. Next day I was about 90% back to normal. It's a good reminder to try and find balance in training.
Well said!
6k calories, wouldn’t you gain fat? I never understood how the people who lift a lot eat so much food.
@@johnkaya - I'm very active and my maintenance cals are 4500 per day. I'd only been eating 3K-3500 per day for a few weeks doing two a days and increasing activity.
So I had a pretty sizeable deficit built up overall. One day of eating with a 1500 calorie surplus wouldn't make me gain weight. I'd have to eat 6K cals on a daily basis for an extended period of time.
There is no reason to train more than 1x per day unless you are training in some sort of sport to keep your coordination sharp. Even then it's not necessary.
@@undeadpresident - Honestly has more to do with me not liking to be sedentary and having a ton of energy.
Also splitting up cardio and strength or splitting upper and lower into different parts of the day can be fine. My main issue was that my calorie intake was too low for an extended period of weeks/months. So it effected recovery.
1. Immune System weakens
2. Loss in appetite
3. Loss of Virility
4. Fatigue
5. Depressive state
6. Irritability
8. Lack of concentration
9. Heavy muscles and long time soreness
10. Losing weight
11. Decrease in performance despite increase in effort
P.s it is 10 signs not 11 lol
Did you ever recover from this? If so, how? And how long did it take?
The symptoms of overtraining describe me a lot lately. I've been working out like a horse and yesterday i heared a podcast from Portugal (my country) and that specific episode they spoke about mental health and i realized i was doing more than 1 hour of workout.
That was the reason of my irritability after all.
And now this video reinforced that.
Thank you!
Great video! I love to learn from an actual doctor. I learned that the reason I am feeling like CRAP is that I am overtraining. I am on my 5th week of a really intense kickboxing program and all was fine until I started my new job last week. I work 5 days a week and am on my feet for an extra 32 hours a week. I have been a stay-at-home mother for the last 1.5 years so all of those hours of running around and lifting heavy things at work AND my workout program has left me feeling so exhausted and not waking up refreshed. I haven't had any issues with my sleep until now. Also, I have to force myself to eat and THAT does not ever happen to me because I am overweight and I have a habit of overeating. So, I think after watching this that I need to take some extra rest days. I should be feeling great and I WAS until I started working. Thank you!
Thank you for sharing and best of luck with work/training!
I trust this guy more than I trust most health care providers, Remember people.... MD's are only trained in Medicine & generally know very little about nutrition
I appreciate the trust. All disciplines have their specialties, and of course dieticians and PhDs in nutrition will know more about nutrition than your average chiro.
I find this video rather fitting seeing as I'm currently in my deload week :)
Was doing intense weightlifting 6x for months on end. Had zero libido and had some real downs after the gym. Couldn't understand what was going on and was getting worried. Have rested now for a few weeks and am amazed at how good I feel.
It is also imortant to know how little time you acually need to spend in the gym each workout. I have just started working out but been on and off for the past few years and each time I burned myself out by doing too much. For my first few workouts I do as little as 30 minutes max. Let’s say I have chest and lower back one day.. I do 50 reps total for chest and 50 reps total for lower back, (5 sets, 10 reps for chest and 5 sets, 5 reps for back, (following week reversed). I have one gym schedchule from athlean x and it tells me to do 100 reps but on 50 reps I feel sore very much the following day.
Get in and get out, if you have 10 reps you should barely get your last rep up, then 1 minute rest then go again!
Yup definitely too much volume could lead to overtraining.
straight to the point, very concise and well presented. Thank you.
Thank you for the feedback!
I wish it was much MUCH harder to overtrain because I've definitely been overtraining. What am I supposed to do? I'm literally addicted to working out and feel like I'm withdrawing from drugs if I don't work out for even one day.
I feel you man. Overtraining makes my body stress but soul and mind rise up high. It’s the ideas and stress sensations that ick the hell out of me. I’ve been told I’m total cool but yeah. I feel you brah
I only train arms because im a armwrestler and i noticed a decrease in size and strength
Perhaps this is the time to take a but if a step back 👍
Haha right on Denis Cypelov
No offense but is that a real sport? I would like to do that, I know there are competitions and all but there's a full time sport?
@@basedcataphract5852 search up armwresling on youtube
Underrated channel!, keep up!
Much appreciated!
I don’t know if I am overtraining or what. I feel weaker and I feel as if my memory is messed up a lil. Although one thing is that I am gaining muscle but it feels as if I am losing strength. Am I overtrain or what can I do to prevent this?
Too little information, so the only thing I can recommend is to go get yourself checked in person.
Facts, I’m slowly getting gains but feel as my strength is declining on certain exercises and I “hit the wall” sort of speaking after couple exercises..
@@OneDoseExtraa
You gotta take a deload week this will always happen you get to a point you can’t gain anymore strength and night even be losing strength it’s most likely overtraining
Joined the over training club. It sucks, stressed my system out so much that I can't workout for a bit due to excess stress reactions post workout
are u better?
I have been experiencing a lot of these symptoms especially fatigue and a depressed state of mind. Each day I would do a one-hour gym session with an ab workout, sometimes followed by another 200 weighted pull-ups. I feel horrible. I am going to try and cut back my training time and see how I feel.
I think I've been guilty of this, I'm 46 an recently lost weight and started working out. I did it to help a few back an shoulder issues, which it did but I'm doing weights every day an other activity regularly. At first things were great I stopped taking any analgesia. But six months later, I'm getting sore again.
Maybe weight everyday is too much? Try scaling back a bit and see how you respond.
I have felt very tired and “weak” I guess would be a good way to describe it. Just like not well and fatigued. I hope this is just overtraining symptoms and nothing horrible like cancer or some shit
Never a bad idea to pay the doc a visit if you're unsure.
I feel the same plus I'm never hungry always wanting water even tho I drink water a lot. feel sick after workouts and my head is pounding.
Thank you so much for this video! All the symptoms fit in for me (all of them). Fact that I’m dropping weights to keep performing (nevermind the lingering soreness, tiredness and low energy and motivation during the day) got me thinking and finally found this video, but it wasn’t clear what to do about it and for how long? Should I just NOT work out at all or should I continue doing it but with much less weight? How much less if so? And how long should I be doing this for? Thank you again for making this video!!!
Train less
my only symptoms are insomnia and soreness, but i have insomnia anyway. I just dont know if i am too sore? i feel really sore but not to the point i want to stop gym.
Glad someone mentioned that , I wake at 3 to 4am and have to get up I'm also very irritable
Thanks from Hong Kong, I have been training intensively and regret the actual competition result is nowhere meeting my simulation result, played like a junior. I am even lack of power to get up for lunch.
ru better?
I noticed fatigue but felt my heartbeat more than normal after working out
I see..
I know this one wasn’t listed and I’m interested in hearing your take. I recevtky started hitting the gym hard, and went and got a periodic blood test. Turns out my ALT and AST were extremely elevated. Could this also be because of overtraining? I don’t drink, my diet is relatively healthy and the only supplements I take are creatine and beta ecdysterone
That would make me think more liver involvement. What did your doctor say?
Is it possible to regain virility? Im taking a week off right now, i hope i didnt do permanent damage
I'm feeling tired, slightly aching, slightly depressed, very irritable, and zero sex drive. Gonna take a week or two to relax
Not a bad idea.
In my younger 20’s I was weightlifting 5-6 days a week two 2hr sessions a day one at night and in the morning. I remember working out till I felt like throwing up. Outside the gym I was always incredibly tired. But I was so obsessed with weight lifting. now 10-12 years later I hardly can get myself to get in the gym 😂😢
I am 15. I was working out for a while 2 hours everyday. But only at night. But when school started I had also tarted doing wayyy more intense workouts and started to workout in the morning as well at night. I burned out wayyyy more easier
Definitely sounds like you're overtraining!
@@TheKettlebellDoctor yeah I realized that now. I am now going to try and rest and not push myself beyond my limits. Thanks you for the video
My pleasure!
Hey bro im in your position rn too im 15 and im debating even working out today as I did shoulders aswell as arms yesterday but I feel like I need to train today but don't wanna overtrain and lose gains
Hey, I train my chest 3 times a week as a 15 year old, 12 sets a workout so 36 sets a week, my strength is increasing but am I over training, I don't suffer any of the above symptoms accept tiredness within the first two hours when I wake up, so am i good or overt training? Thanks
Current research says 6-8 hard sets per muscle group per training session when taking 2+ min rests. That can be 12-24 weekly sets for a frequency of 2-3 days per week. Any more, and it's junk volume e.g. only adding to fatigue and possibly killing gainz.
weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
Are you training anything else other than chest? Without knowing how many reps you're doing in each set, what %1RM weight you're using, the amount of calories you're ingesting (depends on your BW), it's hard to give an accurate a deer to your question!
@@TheKettlebellDoctor hi dr. I am 16 year old I train my push movement twice a week 1 session contains 12-15 sets of 15 reps. But from few days I am not getting that burn feeling or that pump feeling in my chest. Is it due to my overtraining or something else. It's like my mind muscle connection is going worse day by day for my chest
@@shreyajain7391 many other factors to consider. What does your overall training schedule look like, what are your goals for training, what is your rest time in between sets, are you lifting with a certain tempo, what % 1RM is the weight, what is your RPE during the exercise, etc.
@@EricStOngeDC @Eric St-Onge my training schedule is 3 sets weighted pushup sets of 15, then same for incline push-up then same for pike pushups. Then I do tricep extension with resistance band of 2-3 sets of 20. All the time I do rpe 9-10. Rest time is near 2 min. My goal is to build muscle with strength
Hi there! I’ve recently diagnosed myself with overtraining as I continued to exercise even though I had symptoms of overreaching (around max heart rate although I was running at a relatively slow pace and and felt fatigue...), it has been around 5-6 weeks now and I feel like exercising even though I felt slightly more tired recently, I felt like this around 3-4 weeks ago but I have not exercised much recently, I have some training for sports in around 5 weeks time so I am interested to know whether I might recover fully by then? I have been heavily affected by this as I’m only 15 and have to focus on studying and sports, I hope u can give me some advice on my case whether it is overtraining and I can recover in around 5 weeks time, it would really help me a lot and I would appreciate it, thanks!
Also I continued to do some exercise (twice a week for 6-7 weeks after I felt I was overreached) and I rested for around 5-6 weeks since then but I feel fatigue and breathless (felt fatigue too around 2-3 weeks after I stopped exercise).
It’s definitely overtraining. My heart rate increases if I’ve been training a lot and lack of sleep.
Rest, diet and sleep is the Number one priority to look at first.
Sounds like a good plan 😊. Good luck!
Hey doc, I am a college athlete that has been training since the beginning of high school, I recently bumped up my training for summer workouts and I can’t seem to conclude if I’m overtraining or not. I’m always soar which is usual, but some days I have to take off because of extra tight muscles. I used to train for about 1-2 hours a day for 6-7 days a week which was usually fine. I recently started doing 2 a days which include 1h 30min wh eight training flowers by 1 hour of speed agility training. Has been going well but I am concerned it will lead to injury if I keep going through workouts while I am soar from previous days. I also am noticing that I have no problem falling asleep but when I wake up in the middle of the night to use the bathroom I cannot fall back asleep after and usually end up with only about 5-6 hours of sleep. I recently woke up with a sore throat, I wonder if it has something to do with the ability and strength of my immune system to recover my body as well. I do stretch every morning and eat extremely healthy to speed recovery processes.
That sounds like quite a lot of training. What kind of athlete? Is your coach overseeing your training? Are you eating enough calories and the appropriate ratio of macros for your sport? Being sore is not necessarily an indication that you're overtraining, but it certainly can be. I would advise having a chat with your coach and letting them know what you're feeling.
@@TheKettlebellDoctor I appreciate the response, I am a college baseball player (used to play football as well). I’ve always had a pretty good understanding of training so I’m the only one really overseeing my program. I’m currently around 228lbs, I track my calories for a daily intake of 3200-3400 calories and getting at least 1.2g of protein per Pound body weight which leaves me around 270 g of protein daily. I consume plenty of carbs and fats as well, the only thing I’m really struggling with is getting full sleep, and mainly certain muscle groups being soar/tired when it’s time to train them again.
This may sound shocking, but you're probably overdoing it on the protein. Typically for an athlete you're looking around 2g protein (on the high end) per kg body weight, so for you that's about 207g. I still think it's worth it to have someone take a look at your programming. Heck, I feel like I have a very good understanding of strength and conditioning and even I have a coach that writes my program 🙂
That is way too much volume. Baseball is a sport that relies primarily on coordination and speed, not strength and certainly not endurance. Strength is only a means of improving your speed and preventing injury for baseball.
You only need a basic fitness regimen coupled with some sport-specific strength exercises, particularly around throwing/swinging movements and sprinting. The proper time to do these is just after practice and the proper frequency is 2-4x per week per muscle group not 6-7x.
Your training should center around throwing and hitting which should be done up to 6 days per week.
You must keep in mind that training is only the stimulus, that it's recovery when the progress is made.
Training 2x/day is not necessary. Even in endurance sports scientific studies have found no benefit to it. The only possible advantage to training more than 1x per day is in developing/sharpening coordination. In other words the only things you should be doing more than 1x/day are actual sports skills, not strength/conditioning exercises - and even then to do so judiciously, so as not to overtrain your body.
Appreciate you sharing your insight on this subject.
Just completed a back to back strenuous cycling program and noticed via my heart rate monitor a prolonged elevated heart rate during the latter portion of the exercise and for a period of 24 hours thereafter. Usually I have a rapid heart rate recovery however not this time. Can I attribute this situation to “Over Training” and not worry about it? Male in my sixties and very competitive.
I feel like I need a long break but at the same time I feel like I don't deserve it
You're just like most athletes I've worked with 😅
sir..i do have concentration issues,oversleeping and still tired , depressed after some days of heavy workout( i never worked out earlier, but i used to play sports daily..especially those involves running) i think i might have worked out harder due to initial thrill and i was okk with it..but now its the 3rd day and i have brainfog too..slept alot of time..its affecting my studies alot..could you mention any suplements that could accelerate recovery.. depressed alot!!
First thing is first: if you're depressed, you need to speak with someone. Period.
As for supplements, nothing will work better than proper sleep hygiene and a good diet.
Great video! Really useful.
Glad you enjoyed it!
I think there is a connection between overtraining and a elevated PSA. I changed to a new doctor and he did my heart rate and psa testing in a different way than my previous doctor. My previous doctor got me a appointment to draw blood very early in the morning with nobody else there but the nurse. Heart rate, blood pressure and psa were a lot less. I wish the Medical profession would look into trying a bit of science vs the opposite.
Does overtraining cause high blood pressure ??
I do 5-6 heavy training sessions/week and have a bp of 150/80 at 25 years old
I train 5 times a week and I’ve been feeling unmotivated and my body hurts for a while. How long should I rest for?
A week or 2 if you really need to
@@assumingninja9407 thanks 😊
Agreed, perhaps a week or 2 rest may be what's needed. Have you reviewed your goals lately? Do you have a training plan in place?
@@TheKettlebellDoctor A Complete rest for a week or a kind of deload week?
@@shreyajain7391 either or :)
Thanks for this my guy
My pleasure!
I dedicated my whole life to fitness and training last year I was 180 lbs 10% body fat 5’11 now I have these issues when I start to train my brain is on over drive I have difficulties recovering and sleeping my nutrition and everything is in check am I over trained I can never sleep but when I stop working out for a 3-4 days I can sleep again I think I really went to hard and last year I had sleep problems for a whole year and I would go work out sometimes
Im late novice lifter and I have been going to the gym 5-6x times a week. I always go hard and may be doing too much volume too. My muscles mostly always recover and Im never sore when working out. The problem is my joints/shoulder have started to hurt while benching. I have decent form not the best not the worst. Do you think Im overtraining? Just making sure. Im taking deload week anyways.
Or could the problem just be bench isnt well suited for my shoulders?
May be a combination of several things. A deload week sounds like a good idea. Try also recording yourself benching and observe your technique. Sometimes it's hard to gauge your form in the moment.
@@TheKettlebellDoctor yeah, thanks for answering. Will record some time. One thing Im not sure about is when I retract and depress my scapula on bench I focus more on the depression. Maybe I should focus more on retraction? I dont know.
@@joojotin try shifting your focus more on protraction and upward rotation when pushing the weight up, as well as making sure your elbows are not flared out (45 degrees is the sweet spot for most people)
@@TheKettlebellDoctor protraction? Arent u supposed to focus on retracting and depressing scapula during bench press? 🤔
I am working out at least 1h40 everyday at home , + school (I walk for 45 min on Tuesday and more than an hour the other days of schools before working out )
the only “rest day” that I have is on Sunday,but I always end up exercising at least an hour ,it’s been 2 days that I’ve been feeling extremely tired every time I started working out ,my legs have been feeling tired too
I can’t reach the same performances as before and I get a headache everytime I workout after just 10 min of exercise...I’m also really tired
I think it would be best if I took a 3to4 day break ...But I always feel lazy when I don’t work out....
You can't keep running on high endlessly. Feeling lazy may just be something you have to overcome. Try making sure also that you're eating enough calories best of luck!
Dr. Eric St-Onge
I’m trying to lose fat so I will try the zig zag diet ,because I eat 1300 kcal per days and i think it would be funnier to eat more on a day and less the other ,i heard I could avoid plateau by doing that too
Also I decided alter watching your video and some websites to take a 10 days rest
I’ll take the time to stretch and do some meditation ,and I will try to walk everyday to “relax” because I really can’t seat all day 😖
I think it’s gonna be nice for the muscle
And I will also try to make a better planning workout , I will try to add at least 2 days of recovery per weeks
Thank you for your video ,it helped me a lot on not feeling too bad about taking a break
@@dontmindme8607 🤙
I feel ya. I don't like taking breaks 'cause I feel so lazy and bored.
Hai doc ..I'm on contest prep and 5 weeks out but right now i felt like.. I'm feel fatigue, breathing is uncomfortable, get tired quickly..should i rest a couple days and get refeed for one day?.. kindly waiting ur advice 🙏
Ideally I'd check in with your dietician to make sure your nutrition is where it needs to be. If the uncomfortable breathing turns into difficult breathing, check in with your doc.
This really helped thanks!
Did you intentionally skip number 7, because of lack of concentration?
I was overtrained while filming this 🙃
2:05 lmao I was distracted right here and actually said ‘wait what’?
Time for some sleep…
Inability to sleep, Mood swings could Also be sympthoms?
Could be.
As far as over training goes... Im a bit confused on this. In my case im training for armwrestling and im being told by the best in the game that you wanna train arms/ forearms every day with lots of volume atleast in some degree to condition your muscles and tendons. Some training 3 times a day! What would u say to them? That being said they are the best at what they do. What should I do please help?
Are tremors symptom of overtraining cause i started having them after i had a cold 3 months straight and when the cold went away it came back 2 weeks later since i dont have the cold i have tremors when im stressed or as a tick. Maybe nervous system fried? And i was training in insane intesity
Many things can cause tremors. Best to have a doctor check it out.
Yeah I mean I thought I had a hernia too taking time off all good will be back stronger
💪
Can someone answer please? I dont have any of these, i train very hard, and sometimes after my training i feel weak as fuck, tommorow i feel the soreness, but that day, i just feel like im shrunk or something, i get pumped everytime i train, i train each muscle twice a week, im always trying to do more, is just that like 20 minutes after my workout i feel very weak, like i lost my gains or something, is that a sign of overtraining or is it normal ?
Nobody can train very hard all the time. Proper periodization includes deload weeks where volume and intensity are lower on purpose.
I've going to the gym 5 times of week. I noticed on my left hand my pinky and half my ring finger is numb which is making me lose my grip strength.
Take a rest bro 👍, around 1 or 2 weeks then go to the gym around 3 or 4 times 5 is too much bro
I agree with Bryan, perhaps it's time for a short break. It would also be prudent to have someone look at your technique to see if that's a contributing factor, and to also visit a competent healthcare practitioner if the issue does not resolve.
Bryan i feel like 5 days a week definitely isn’t too many, i feel like the problem is likely coming from elsewhere
@@mitchmitchell5786 it dependson the recovery and the intensesity of his workout , but i personaly find 4 times or 3 days a week gain me more , i always remember the 48 hours rest rule
@@mitchmitchell5786 one thing for sure reconditioning is the key for a flexible and strong body
How many days a week i should off my workout
I find time for workout daily
I feel like im addicted to lifting weights, because it feels so great, but im not seeiing big changes after 4 years of training. Could overtraining be the biggest cause to that?
Same here try doing legs more they recover quicker. Upper body take it easy.
I believe so
Is stiff and sore muscle good or is it overtraining
also I don't feel sore the next day after working out and i don't feel sore 1 hour after m workout. Does this mean I don't work hard enough?
Muscle soreness by itself isn't a good indication of overtraining (or lack thereof) or if you're training hard enough.
How many sets per week?per muscle
To not overtrain
There are too many other factors that need to be considered as well.
No one is probably gonna see this but I have all the these symptoms and I don’t think I’ve really been training that much does anyone know how to help please?
Damn in this rifht now wow, but i feel crazy anxiety and panic feelings, is this also overtraining
Maybe, maybe not. Always best to have it evaluated by a professional.
I'm pretty sure I've been in an overtraining state for most of the last year, none of my gym lifts have really gone up, and I only realised it about a month ago. However even after a few weeks off, after 2 small workouts I felt great but already less than a week later I've lost any strength that I just had and have already gotten weaker, with barely any more exercise. Should I take more time off so hormones can reset themselves even more? Or drop to even lower (they're already extremely low) workout volume? I usually get plenty of good sleep and eat around 150g of protein a day, with creatine and plenty of water. Is my recovery just that bad somehow?
Sometimes it takes time. I'd say prioritizing sleep and nutrition (not just protein, but CARBS!) would be the first step. Look over your training schedule and plan out your periodization schedule -- there will be scheduled deload weeks where it'll give your body the chance to recoup before the next cycle.
You've only had 2 workouts since your deload. Don't be discouraged that you're not hitting the same numbers. Nobody bounces back that fast!
Good luck!
@@TheKettlebellDoctor Thanks so much for your reply, I will keep at it. Great video.
Thanks!
*_Can Overtraining Cause Sleep Problem??_*
*_It Happened With Me Since Couple Of Days 🤦🏻♂️_*
Thank U very much men 🖤
🙂
Kids can get overtrained to right?... idk, just asking
Of course!
LOL i have most of those signs... i had them before i trained... so only 2h of gym every day... full trotile... with supersets... you think i could be overtraining? i have quite physical work btw
Just based on this info, it's quite possible.
@@TheKettlebellDoctor i do feel like i could break betong blocks with my head now tho when i was all tired before.. and i have lost 25 cm around my belly and gained 7 cm around chest... but i mean i do feel a bit from those signs sometimes.. how can i make sure for fact im overtrainig?
Can i work out my arms and legs at the same time? like after working out my arms and resting them for about 5 hours can i still workout legs
No problem with working them both out, even in the same session.
@@TheKettlebellDoctor thanks man, I'm new to your channel and hopefully you get more love and subscribers you definitely deserve it
Much appreciated!
I was told I am not training hard enough so I pumped it up a bit and I completely dropped. How do you know that you're training hard enough but not overdoing it ? :(
how many sets and reps per muscle group per week?
Before overtraining sets in? Can't answer that question on its own. Needs to be part of the big picture.
I already take like 1-2 days break a week, but idk why these few days is difficult for my body to train. I'm easily feel fatigued in the middle of working out, even tho my food is as healthy as before
Thankss mann
1:24 started
There is no sign #7
An editing oversight on my part 😅
Do trainig every day a dumb idea? I do 3 times a week.
So many factors to consider. 3x/week is great for most people :)
Love the video and content... hate the music.
Seems to be the general consensus 😂
I have like 8 of them yeez i guess i need few days off
👍
Ya I am overtraining
We've all been there 😅
Fuhh i wish i knew this was a thing. Im sitting here with swollen lymphs, gout flare up, feeling like doodoo. Thinking i could push thru any pain.. i started working out a year ago and i go hard hard 5-6 times a week. Its not worth it fellas. Deload. I wish i wasnt ignorant of this 😢
I was looking more for bloodwork lab indicators of overtraining. I'm 42--I have all of that other stuff whether I'm training or not. 🤣🤣🤣
So that’s why I feel like shit every day. Wow.
Where is the number 7?
Lost in editing I presume? 😅
Im 14 i train my biceps
i do 20 curls with 20lbs as muchas i can and i keep am able to do less is thid a problem
is doing 20 as much as i can, then 25s, then 10s, a bad exersize or vice versa
I'm having a bit of trouble understanding, but I wouldn't advise just anyone to train until failure.
Fuck im over training
We all do at some point 🙃
can tell if you are depressed from overtraining when suffering from clinical depression :)
Can you rephrase your question please?
Bruh visiting a healthcare provider cost 100 bucks a pop minimum
You get what you pay for.
10% overload per week is a lot
I identify with all these goddammit
I love to overtrain otherwise I dont feel satisfied
Such a wierd fucking feeling
Yup, it always come with coughing and flu 🤣
Music is annoying,, why they make theses videos with annoying music.
There's just not enough days in the week to skip a day of training
I feel the same way at times.
Goddamit
Taking weight lifting advice from a guy with a terrible physique isn't too intelligent.
I hope you're not taking about me 😉
@@TheKettlebellDoctor no offense
Oh, ok you're actually serious. So you really base someone's intelligence on their appearance?
@@TheKettlebellDoctorYou may be intelligent but you don't have the proper understanding of adaptation, as with anyone who thinks overtraining is possible for the average person.
What specifically am I saying that makes you believe this?
Ive been training very consistently for 4.5 months now, hitting around 25-30 sets per workouts, lately i feel like my body is trying to fight off a cold, my sleep has been pretty bad, def have been more irritable too, and sometimes feel unmotivated not often, but a few times. And sometimes ill do 2 workouts a day as well 30-45 mins if cardio 4-6 days a week. How long of a rest do you think i should give myself in your opinion?