5 Easy Ways to Recover from Overtraining

If you’re spending too much time at the gym without getting any results, then chances are you might be training a tad too much. Overtraining happens when there is a significant imbalance between work and recovery. Yes, training hard is important but it is also essential to give your body enough energy and time to recover.

5 Easy Ways to Recover from Overtraining

Overtraining affects all bodybuilders and sports enthusiasts, regardless of their skill level. There is a tendency to think that working out more makes a more dedicated athlete but the truth is, this way of practice leads to too much stress both physically and mentally; it will only impede your goals in the long run.

Symptoms of Overtraining

Not sure if you’re overtraining? These are the most common signs:

  • Lack of motivation
  • Irritability
  • Insomnia
  • Depression
  • Muscle soreness
  • Increased occurrence of injuries

Causes of Overtraining

A sudden increase in the length, regularity and intensity of a workout session can lead directly to overtraining. These factors, followed by an insufficient resting period, can seriously damage your health.  Improper diet is another contributing factor; when pushing your body into workouts that require a lot of energy, you must ensure that your food intake is adequate.

Remember that muscle growth or hypertrophy only occurs when your body is resting and consuming the proper kind of nutrition. Your muscles will never grow to their full potential if you don’t follow the right practice that your body can tolerate.

Here are five stress-free ways to assist overtraining recovery:

Temperature Contrast Therapy

Ice baths or hot and cold showers can help to reduce pain sensitivity. These Temperature Contrast Therapies strategically use the body’s reaction to hot and cold stimuli, using the nerves to transmit impulses felt in the skin to deeper into the body. Stimulating the immune system, they also improve food digestion and maintain proper blood circulation.


Body massages are the most effective therapy for releasing muscle tension and preventing injuries. They also help relieve stress and headaches; in a study published in the Annals of Behavioural Medicine, researchers found that people who received massages had healthier sleep quality and fewer migraines. Effects even lasted up to three weeks after the therapy ended.

Proper Diet

Overtraining can cause your body to become deficient in various vital nutrients. The proper post-workout diet (such as those rich in carbohydrates and protein) can replenish glycogen stores and provide further energy for intense training. Carbohydrates supply the brain with enough fuel and the necessary proteins to aid in the rebuilding of your overused muscles.

Stay in Tune with your Body

Always listen to your body. When you are not in tune with your body, you ultimately risking injury. Assess your training routine and adjust accordingly. Learn how to say enough, allow resting time for recovery and don’t forget to get enough sleep.

Reconnect with the World

It’s easy to forget that there is a world beyond training and sports; take a breather and let yourself reconnect with the world. There’s nothing more relaxing than being in the company of your friends and family. Take your dog out for a quick walk or indulge in your favourite hobbies. Get back on track with the other things in life that matter to you and be more than ready for your next training session.

To avoid overtraining in the future, try your hand at split training. This is a way of splitting your program so that varying sets of muscles are worked in different training sessions. Not only does this reduce the amount of pressure that you put on your body, it also affords more strength and energy for your routine.

Steroids can also help to relieve your muscle pains. Steroids support the body’s production of cortisol – a hormone that helps us to handle stress effectively. This hormone makes recovering from injuries a lot faster and it also gives you more stamina.

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