How are you feeling?
That may seem like a pretty basic question, but it can be one of the most telling as well. Before each training session this is a question you should ask yourself or your coach should be asking you.
Yes, there are loads of metrics including everything from HRV to whoop bands to breath holds to sleep monitors that can give you data, but at the end of the day how you feel subjectively is more important than all of these.
Listen to your body and your mind in order to determine if you are overtraining and need to pull back the throttle. This will help your body recovery and avoid losing your progress.
Here are some signs to help you determine how you are feeling and if you are overtraining.
- soreness that won’t seem to go away
- inability to increase weights in line with the designated progression
- feeling unusually tight in your muscles
- joint stiffness
- just feeling less excited to train than normal
- colds or respiratory infections
- higher resting heart rate
- lower heart rate variability
- loss of appetite or irregular eating
- inability to fall asleep or restless sleep
- moodiness, anger, or other emotional irregularities
- inability to concentrate
If you begin to notice some of the early signs adjust your program or reach out to a coach. Despite any technology you may use you know yourself better than anyone or anything. You should enjoy training in the weight room. Furthermore, your workouts should build you up helping you feel good, not constantly beating you down. If you are constantly battered eventually your performance declines and you won’t reach your goals. Take some time off, go lighter, and when you come back you will be stronger than ever.