Overtraining

Overtraining refers to a condition in which the body is subjected to more stress over a prolonged period than it can recover from between training sessions. The consequences often include a noticeable decline in performance, persistent muscle fatigue, increased susceptibility to injuries, and sometimes mental exhaustion or loss of motivation. Overtraining in strength training can occur if you train too often until muscle failure, train with excessive intensity, get insufficient sleep, or do not allow enough recovery between intense sessions.

Typical signs include exercises or tasks that were previously easy suddenly feeling harder, even though the weight or load has remained the same. Persistent muscle soreness, an elevated resting heart rate, or frequent infections can also serve as warning signs. Overtraining affects not only the muscles—such as the quadriceps, latissimus, or abdominal muscles—but also the central nervous system, which is crucial for strength development.

To avoid overtraining, a balanced training plan is essential: targeted recovery, varied stress, a healthy diet, and, if necessary, reduced intensity or training volume. The MIKE5 training plan is recommended, as it allows for optimal results with just five minutes of daily workout. It combines key elements of training theory, including the right exercises, intensity, regularity, periodization, and efficiency, to promote strength, firm muscles, reduced body fat, and a strong back. Consistent success is achieved through short, intense, and regular training sessions.