A few signs that you’re overtraining and need a “de-load.” You may have some or all of these:
-Lifts are stalling or dropping even when sleep and food hasn’t changed
-Aches and pains in joints and/or muscles
-Lack of motivation to workout
-General exhaustion or feeling “drained”
-Developing cold-like symptoms
-Struggling to get quality sleep
A de-load, when you back off your training for a few days to a week, either in volume (how many sets you’re doing) or intensity (how much you’re lifting during your sets) is necessary for anyone pushing themselves in the gym and should be seen as another weapon in the fight for progress, not a sign of weakness.
If you’re training consistently and never feel that you need this, then you’re either not pushing yourself, or you’re so “overtrained” that it’s become normal for you.
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