Training Frequency and Overtraining

September 19

Training Frequency and Overtraining

How often and how much you train depends on your goals, experience, age, health, fitness and other factors such as equipment accessibility and time availability for training. 

Too much intensity, volume and frequency too quickly, and overtraining syndrome can destroy your progress. 

Here are some signs of overtraining:

  • Ongoing fatigue, poor performance
  • Viral and bacterial infections
  • Unintended loss of weight
  • Regular musculoskeletal injury
  • Cessation or irregularity of periods
  • Hormonal imbalance
  • Bone density loss
  • Poor sleeping and eating patterns

Training three times per week is a sweet spot for optimum progression for beginners, although twice per seven-day week will suit some people better. A usual recommendation for novices is to allow at least 48 hours between weight sessions to allow for recovery.

For experienced and professional trainers, six days a week training is not unusual, although split systems – training different muscle groups on different days – is often practiced.

More women strength training now than ever before, and the days of aerobics, sweating to the oldies and wearing leotards are starting to be a thing of the past! However, a lot of women still don't understand how to strength train properly using the basic safety techniques that are needed to set you on a path to achieve the result you want.

A lot of us are scared to pick up anything heavier than a tiny pink dumbbell in the gym and then proceed to do some dumbbell curls and triceps kickback in the fear that we will wake up like looking like a rugby player the next day. But the science of getting the strength and definition you want as a woman simple does not back this approach up! The best exercises to use are big, compound movements that recruit a lot of muscle mass. If you want to get great training effects, you need to pick up big weight!

So, if you currently think you'll get big and bulky from lifting weights you couldn’t be further from the truth. Seek out a qualified strength coach or Personal trainer with experience in training women and you will be blown away by the results you can achieve.

 *If you do have health issues or long-term injuries, get your GP’s approval before starting any exercises or nutritional programmes*

Written by: Jayne Hartley L3 Personal trainer, Fierce Fitness &
Liz Carter L3 Personal Trainer Norse Personal training

 

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