Overtraining [Guide]: How Often Should I Workout?

Are you aware of the concept of overtraining bodybuilding, here you can get an idea about it? Excess of everything is bad for you.

So, make sure that you carry out and perform your workout routine in a balanced way.

Here in this piece of writing, you are going to know how often should you workout? 

There are a practical guide and evidence-based recommendations to solve this problem of overtraining.

It is in your own hands that how you prevent and treat this issue of overtraining.

It is according to a large number of cutting-edge researches that overtraining is harmful to your body.

To tackle it and as an alternative, you can go for meditation. This technique improves your body recovery part and thus improves your performance.

Now, let us talk about the details of overtraining. You will get to know how to identify symptoms, and you will come to know the ways as to how to prevent and treat it.

You need to adhere to some of the basic concepts. No doubt, overtraining may give you the risk of injury and sickness.

It may give you mental burnout and physical burnout. By going for overtraining, you are directly or indirectly degrading your motivation and performance levels.

Let us all check out how to deal with this situation:

How To Avoid Overtraining?

Avoid Overtraining1

Coming to the first part of this piece of the discussion, you will know how to avoid overtraining.

No matter, you are lifting for ten to twenty years or you have been lifting weights for a month’s time frame, there is no concept of overtraining bodybuilding that you need to follow.

Furthermore, there is no need to hit and run to the gym for multiple numbers of times in a week. You have to follow a balanced and optimal workout routine.

Avoid working out for a fewer number of days and the maximum number of days. You can take advice and suggestions from your personal training experts.

They can too properly guide how to avoid this concept of overtraining.

As an example, if you are training or pursuing a workout routine for 7 days in a week, it means you are overtraining.

You can reduce and minimize this routine up to 4 times a week,

Am I Overtraining?

Am I Overtraining

If this question is pondering in your head that whether you are overtraining or not, then the below-mentioned details can help you out in this zone.

This overtraining bodybuilding, it is one of the tricky subjects that you need to understand on extensive and comprehensive notes.

You need to craft and schedule a proper workout routine for yourself. Do not go for overtraining and avoid going for an undertraining routine.

Remain in the balanced zone as much as you can. In addition, it is suggested by the experts not to involve all muscle groups of yours during training.

Isolate a few of the muscle groups and there you are good to go! If your muscles are not damaged and if you are not feeling any pain in your muscles, it means you are not overtraining.

You can go for five day splits if you do not want to involve your body in overtraining bodybuilding mode.

A balanced routine will not give your body and muscles any of the side effects. Besides, to avoid overtraining, there is no need to go for high-stress lifts.

Avoid lifting any of the heavyweights on often and frequent notes.

There is this signal and major sign that you are overtraining if you are performing HIIT style training as well as distance training regularly.

You need to give your body adequate and appropriate amounts of rest.

Most importantly, if you are overtraining, then it can bring a large number of problems for you. Like you may experience muscle fatigue.

There is a chance that you will feel an unusual kind of weakness in your body. In addition, you will no longer feel motivated and encouraged enough to workout.

You may get bored from this routine after some time frame. Besides, overtraining may give you a lot of tiredness.

There will occur some soreness in your muscles and even in your whole body. This routine brings loss of appetite and you may come across sleep problems.

How to Know If You Are Overtraining or Not?

If You Are Overtraining or Not

There are a few of the identifications that you can keep in mind to know whether you have opted for an overtraining bodybuilding routine or not!

Firstly, you have to listen to your body. Do listen to your mind and nerves. They will give you this clear cut hint that whether your body is under the bridge of overtraining or not.

If you fail to lift weights, then it means you had been overtraining in the past times.

Those individuals who usually and generally upped their sessions linked to bench presses and lifting weights, they commonly go for overtraining mode.

Giving you more information, this concept of overtraining, it is more or less linked with other terms and conditions.

Like, some people associate and attach this condition with burnout and also staleness.

It is often linked and strongly connected to failure adaptation and overstress. This condition is at times replaced with terms like that of overuse and chronic fatigue.

Some experts call it training stress syndrome as well as an unexplained kind of underperformance syndrome. Some people call it muscle failure syndrome.

How To Prevent Overtraining?

Prevent Overtraining1

You might be wondering how to prevent this overtraining concept from your life; here we are going to tell you. This concept is all about learning.

You need to let your body and mind learn about this fact whether you have involved your body in an overtraining routine or not.

To prevent this kind of schedule, you have to cope with it as much harder and dedicatedly as you can.

If you are training in the gym or in your home, then make sure that you do not go for a hard and tough training mode.

Avoid training for a long time period frame. You can have a session for 40 hours and not more than that.

If you often do two-hour isolation workout session, then it means you are overtraining,

Moreover, to prevent overtraining bodybuilding, you need to make suitable adjustments in your training routine.

If you think that it is too much harder and tougher for you, then make it a little bit easy and flexible for you.

Furthermore, you need to give your muscle groups suitable rest and relaxation time,

If you are training and going for incline benches on one day, then a take a gap on the next day. And do standard flat bench press on the third day

To prevent and avoid this overtraining bodybuilding routine, you have to make every possible effort to give your body enough amount of recovery time.

As an example, if you have gone for heavy and tough compound weightlifting exercise, then take a day off the next day.

Do not take stress; otherwise, you will tend to go for overtraining more and more.

Just keep your mind and body relaxed and believe in this fact that balanced training is fine for you.

Upon taking stress, your whole training session will be carried out poorly. Moreover, you have to keep on enjoying your workout sessions.

Remain happy in this exercise routine of yours and limit the presence of stress factors in your life.

You need to be happy in the gym instead of showing a miserable state of yours. If in one day, you have a bad and stress-filled workout session, then do not feel bad about it.

There is no need to keep on dragging your workout sessions just because of the reason that you had bad training days in the past times.

Lastly, you have to look after and take care of your nutrition routine on serious notes. Your body recovery process has too strong and powerful enough.

If your diet plan and nutrition routine are strong enough, then your body recovery process will not be affected by tough workout routines.

What to Do If You Have Become the Target of Overtraining?

Target of Overtraining

There might be situations when you become the target and victim of overtraining, there is a way to cure it, and below you can check out the details about it.

To cure this routine of overtraining bodybuilding, this is a simple process to do so. You have to follow and move on a simple approach.

Give your body plenty and the maximum amount of rest time. If your muscles are getting sore and you are feeling tired, then take a full week off at your end.

This week off, you will not be going to the gym. During this break time, you are not allowed to perform any of the light weightlifting exercises.

You can follow any of the solid and result-driven principles related to nutrition. Make your diet plan stronger and well boosting enough.

In addition, you have to ensure that you take plenty amount of sleep and rest. Lower down your stress level during this break time.

As we all know that there is a stress hormone present in our bodies and it is called with the name of cortisol.

This hormone inhibits and weakens your immune and recovery system. So, feel relaxed and do not allow this stress hormone to attack your body.

Besides, if you really want to work out, then you can go on doing any of the gentle exercises. Like, you can go to yoga. These exercises will also help you with your relaxation part.

Plus, there is no need to worry about this fact that you have taken a week off from your workout routine, no worry at all!

This break will not give you any loss. Just recover your body, get back your strength level and then you can resume your workout routine.

Furthermore, this break time will give you a fresh start and you are going to enjoy your training time more and more.

We guarantee you that this week off time will make you more dominating in the gym.

How Many People are Affected Because of Overtraining?

Affected Because of Overtraining

Looking at the affected rate and prevalence scale of overtraining, these stats may give you a clear-cut idea and piece of information.

It is observed and seen that this issue of overtraining, it could affect and target 7% to 20% athletes on a per season basis or you can say that 7% to 31% of athletes on a yearly basis.

When it comes to elite athletes, then this number and range of percentage turn out to be bigger and larger.

Like, there is this study in which these stats were revealed and showed that 15-35% of elite British male athletes and 4-15% female athletes were affected and targeted because they were overtrained. 

Moreover, you will be surprised to know that six out of 15 US Olympic athletes; actually reported the signs and symptoms of overtraining.

All in all, we can say that this prevalence and existence of overtraining, it is everywhere. Any one of us can become the target and victim of it.

It is once in their career line that athletes do get targeted by overtraining.

Even more, if any of the athletes was diagnosed and affected by this condition, then there is a heavy and big chance that he or she might get affected and diagnosed for one more time.

To become the target of this situation, it also depends more or less on your gender. It even depends on your competitive level and workload situations.

In addition, which sports categories you belong to, it affects the frequency of yours of becoming overtrained as well.

Once you are going to be diagnosed, then keep in mind to recover from this condition, it will take a couple of weeks or even a couple of months.

So, remain patient in this area. It is you only who can treat this overtraining situation and get back to the normal life mode.

Disaster Consequences and Results Overtraining:

Disaster Consequences and Results Overtraining

Here you can check out the possible list of disaster number of consequences of becoming overtrained!

So, before you become overreached, always remember that these are the risky consequences that you will be coming across.

These are the overtraining effects that might be experienced by your body. All in all, your body may lead to acute and severe kinds of chronic immunosuppression.

You may face mental health issues. Like, you might witness depression, anxiety as well as lowered libido.

Your performance levels will become decreased and you will start to have weight loss issues.

Moreover, sleep problems will be there and there is a risk of getting a high injury. You may face improper periodization.

Then there is an increased and massive risk of illness. You will experience slow strength and too slow endurance gains.

How Mind-Body Therapies Help you in Dealing with Overtraining?

Mind-Body Therapies Help you in Dealing with Overtraining

It is suggested to go for a few of the effective exercises like meditation and yoga and also relaxation techniques that may help you get rid of this overtraining condition.

As an example, these mind-body therapies help you to bring down and normalize your mental stress levels.

They improve your mood and even bring improvement in your overall immune functioning. You tend to get better sleep.

These yoga and meditation techniques, they compose your sleeping patterns.

If you are overtrained and you are experiencing inflammation, then go on doing yoga and other relaxation techniques.

All of these exercises and therapies are strongly linked and connected with overtraining. They can ease your problem and guarantee to give you immense benefits.

These therapies bring mindfulness and marked as one of the effective mind-body therapies.

We are sure that with the follow up of these therapies, you will be in a position to prevent the development and occurrence of overtraining mode.

More Tips to Deal with Overtraining:

More Tips to Deal with Overtraining

What you can do is to keep a training log for yourself. In this training log, you will be keeping a track of the Rate of Perceived Exertion.

It means how much amount of difficulty you face after every exercise. This log will keep a record of your body weight and workout duration as well as intensity, volume phases.

In addition, this training log will keep a proper and up to date track of your pains and aches.

It will be great if you combine and fuse this training log of yours right with the mental health log.

Then you can plan out Reloads for yourself. In this kind of training program, you will balance your workload sessions.

Like, if you facing an increased total workload, then this planning will tell you as to how to go for a lowered total workload.

From this term of Reloads, we do not mean that you have to go for a complete exercise absence routine. After that, you can go for a reactive Reloading routine.

As soon as you experience and feel the symptoms of overtraining, then you have to gear up your seat belts and go on planning reactive loading.

Like, if you experience a worse mood and too excessive fatigue, then you need to reactively Reload. Make sure to tackle and well handle these negative changes.

Manage these training stressors. Lastly, you can make suitable changes to your training program.

You can manipulate your workout weekly volume. You can minimize your training intensity and duration. Furthermore, you can opt for low training frequencies. 

This way, later on, your body will be in a position to respond in a better way to high training intensities. So – What’s the Bottom Line?

Coming to the bottom line of this piece of writing, now we will tell you how much workout you need to be carrying out! Well, it all depends on your goals.

Moreover, it depends on your set schedule and workout program. It is always advised that one should go for a workout for only 4 days a week and not more than that.

This is the average schedule that all beginner level and expert level fitness enthusiasts can follow.

Once you work out for four days, then you will be given three days for relaxation and maximum rest.

Like, if you are performing heavy compound lifts for four days, then do take rest for a maximum of three days.

On the other hand, if you count yourself as a steady-state cardio person, then taking a break of two days is enough for you.

Besides, if you are linked to the category of isolation lift trainer, then your body does not need much of the recovery time.

If any of you is going for Five days split routines, then do give your body around and about two days off.

This is the general way of taking a break if you are targeted by the overtraining bodybuilding phase.

If you often lift hard weights for the sake of building body mass and also body strength of yours, then give maximum time to your body to recover and allow it to get back to its fresh mode.

Keep in mind that both of your central nervous system and to your muscles, they need and require recovery time at their end.

Just keep on counting and keeping track of training sessions, and then you can decide how much recovery time and break time your body is in need of!


No doubt, do deal with this problem of overtraining bodybuilding; it is a real and one of the biggest challenges for all of us.

Do not ever and ever ignore its risk factors. We have mentioned with you an in-detail guide as to how to tackle it.

So, it will be better if you start to focus on prevention. If you are an athlete, then this situation will come in your life for once.

Remain brave and strong in this situation and deal with it firmly. To get more information on overtraining, keep tuned with us.

More guides on workout plans, undertraining, and fitness workout sessions will be shared with you. So, do not go anywhere and keep connected with us.

Leave a Comment