A few years ago, health and 40 were my mantras, but now with a newly acquired overuse injury, I’m picky about 42. According to the American Academy of Orthopedic Surgeons, exercise is one of the best medicines for your body, but too much exercise can be harmful.
“No pain, no gain” is actually counterproductive. So, what are some of the obvious problems that men might develop if they weight train too much? A good rule of thumb is to train slowly and steadily, and be wary of going too hard. Younger people may feel unharmed in the early stages, but as we age, it takes longer for us to heal. Sarah Sheppard, ACSM certified exercise physiologist and fitness manager at the University of Richmond, says a variety of factors can lead to overtraining.
1. Lack of progression and/or reproducibility
Performing the exact same exercises every time you lift a weight or lifting the same weight every time tends to negate progress. “Realistically, you should be adding heavier weights every 3-4 weeks, mixed in with some rest weeks,” says Sheppard. If a year has passed and progress toward your resistance training goals seems to be stalling, it might be wise to look for possible signs of overtraining.
2. Good pain and bad pain
While some discomfort is part of a weight training regimen, it’s important to know how to identify more harmful pain. Sheppard is quick to point out that if the pain lasts for more than two days or is severe, that should be a red flag. It’s normal to experience soreness for a day or two after lifting weights, often caused by delayed onset muscle soreness (DOMS).
3. Excessive fatigue
Your body is screaming for a day off, your legs feel like bricks, you’re not getting enough sleep; you can’t lift your arms above your head. The body needs rest and recovery to repair targeted muscles. Resting each specific muscle group for at least 48 hours before exercising again is a good habit to develop. “It’s crucial to make sure you’re getting solid nutrition after your workout to help with muscle repair,” says Sheppard.
4. Mental exhaustion
When lifting weights becomes more of a chore than a passion, it may be a sign that it’s time to take a break to regain motivation. Chris Poff, an AFAA certified personal trainer at the University of Richmond’s Weinstein Recreation Center, offers some thoughts on rediscovering and revisiting strength training goals. “Try something new, like yoga or running, and see if some time away from the weight room reignites your passion for lifting,” he says.
5. Comparison trap
Are you trying to outdo everyone else in the gym to be the biggest and strongest while ignoring the reality of your abilities? Are you pushing past your limits just to look like you can lift as much (or more) than those around you? “Just because the person next to you can bench press 300 pounds, doesn’t mean your body can do that safely now. Don’t compare your Chapter 1 to someone else’s Chapter 22,” Poff points out. He said.
