Overtraining Doesn’t Always Lead to Better Performance

The adage "practice makes perfect" is deeply ingrained in our cultural psyche. It often leads us to assume that the more we train, the better we'll become. However, this belief is not always accurate. Kofuku is once again here to debunk the myth that more training always leads to better performance. Because we know that specific nuances of training can get you optimal results without going ham on the machines and accidentally "overtraining" yourself.

It's a funny word because "training" tells you it's a good thing, but the prefix is another matter. Together, they make up a pretty confusing word that aptly describes the feeling associated with it. Overtraining, also known as overreaching or burnout, occurs when an athlete trains too damn hard, too damn often and most importantly, without proper rest and recovery.

A more serious and debilitating version of this is what many athletes are affected by - the overtraining syndrome. It most often leads to a long-term decrease in performance while possibly having other physiological or psychological side effects. This is classified as a chronic condition resulting from the accumulation of imbalance between training and recovery.

This type of burnout is both physical and emotional. Which is why catching onto it early is important. Here are some of the symptoms:

Fatigue: 24/7 tiredness or exhaustion.

Decreased performance: A decline in athletic performance, such as slower running times or weaker lifts.

Increased injury risk: Overtraining can weaken the body and mind, making you more susceptible to injuries.

Sleep disturbances: Difficulty falling asleep or staying asleep.

Mood changes: Irritability, anxiety, or depression.

Overtraining in itself is a slippery slope. Especially runners and other endurance sport athletes, after training on high-intensity workouts for 4-6 hours a day and six days a week without a proper break, experience a gradual decrease in their performance. They all end up overtraining at some point in their lives. So, it's all the more important to learn the signs and begin your recovery journey.

The type of training you do is just as important as the amount of time you spend training. Aimless lifting will end up with you being burnt out easily. It's also because not every goal is reached through the same training regime.

Different types of training lead to different goals. For example, endurance training improves your cardiovascular fitness because it keeps your heart rate at 60-80% during the lengthier routine without short breaks in between, while circuit training gives you complete body conditioning.

Having clarity over why exactly you train and what you're eventually aiming for can help you determine the appropriate amount and intensity of training. In fact, it sets the whole journey's tone, and it's important to be clear about it during the first stages of your training.

Is It Really About Training Volume?

A study on Norwegian students proved that without proper and gradual ascension in training volume, the students grew increasingly distressed at the heavy load and performed poorly. While training volume, which is only the total amount of time spent training, may be important, it's not the only factor that determines how you perform. Other factors include:

How hard you train?

How often do you train?

How long you allow your body to rest and recover?

Does your diet match your energy in the gym?

Getting Adequate sleep can help with recovery and optimal performance. All of these are pretty important to consider in order to perform better.

The relationship between training volume and performance is neither here nor there. While some athletes may benefit from increasing their training volume, others may find that it leads to overtraining syndrome and eventually decreased performance. Which is literally the opposite of what we want. The optimal amount of training varies depending primarily on individual factors like your age, fitness level, and training goals. It also depends on your sport!

If you've seen those wacky RedBull training videos, you'd know the kind of versatility that athletes usually go for while still sticking to the basic needs of their sport. One of the athletes, Tim Johnson, even talked about a study he was part of, where "training intent" had made a significant impact on the results of their performance.

Depending on your role and how well you've been performing so far, you can opt for either strength or resistance training. Now, you need to know that they are often used interchangeably but are definitely not the same.

Strength training focuses on increasing muscle size and strength. It typically involves lifting heavy weights with low repetitions. While resistance training focuses on increasing power, which is the ability to produce force quickly. It involves lifting lighter weights with higher repetitions and explosive movements.

The type of training you choose will depend on your specific goals. For example, if you're a bodybuilder, you should prioritise strength training. If you're a sprinter or a jumper, you should lean more towards resistance training.

This is what we mean by "purpose matters". A study on middle and long-distance runners' economy was proven to improve after strength training with high loads, plyometric training, a common HIIT workout consisting of rapid jumps, and a combination of other strength training methods.

What's the Right Amount of Recovery?

Many fake gym bros think resting is for the weak. To that, we say that recovery is part of your training regime!

In fact, it is just as important as training. Resting allows your body to repair and better adapt to the stress of training. The amount of recovery you need depends solely on the intensity and duration of your workouts. But generally, you should aim for at least one day of rest per week, and more rest may be necessary after intense workouts.

Picture a rubber band stretched to the max; when it snaps, it will hurt like hell. By recovering at appropriate intervals, we release the tension slowly without it snapping at all. You also risk being affected by an overtraining syndrome without a proper recovery interval.

If you're a bodybuilder lifting below your usual and doing low-intensity workouts, it may not be challenging enough to improve your PB at all. While training at too high an intensity can lead to overtraining. And we've already established we don't do that in this household. The appropriate intensity depends on your fitness level. Looking at your personal best so far and your goal can give you a better idea of how to gradually increase the intensity.

A lot of athletes mould their training to reflect their performance. For example, swimmers focus on deadlifts and other strength training exercises while also alternating to interval training that is personalised for them to improve cardio.

Athletic Health is a Different Breed

As an athlete, you're always pushing your body to the limit, which also has the unfortunate side effect of increasing your risk of injuries and overtraining. It's important for athletes to work with qualified professionals, like sports medicine specialists and nutritionists, to ensure they are training safely and effectively. Having a diet that best supports your performance and training can make a huge difference.

The belief that more training always leads to better performance is a complete myth. It's not more training that leads to better performance; it's training responsibly that will help you reach your peak form. It's important to strike a balance between training and recovery, alternating between both without overdoing either of them.

By understanding the various factors that can influence your performance, you can optimise your training without sacrificing your health.