Overtraining and the Older Gym Rat

by HalJ on Feb 23, 2009 12:27 PM EST Comment 5 comments

It seems that it shouldn't be complicated, but as a 52 year-old relative newbie to free weight training, I'm still not sure I have a handle on how to avoid overtraining. Sometimes it seems that what feels good in the gym ain't necessarily what's best for making progress. I get it that older folks who work out need to be doubly conscious of recovery time, but I just seem to have trouble realizing when I'm overtraining until it bites me on the ass. Any thoughts from the over-40 crowd?

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It's a bit tough to give you an answer without knowing anything about what you do in the gym.

Recovery time is super-important, but you also have to eat well(and enough) to avoid overtraining. You can work out and rest all you want but if you don’t take in enough food your body won’t have what to repair and build muscle with. Also, from what I’ve seen and what I’ve read from some seriously respected trainers, truly over-training is very rare.
Anyhow, some details of your current program would be nice.

by dakoose on Feb 23, 2009 1:28 PM EST reply actions

Hey Hal...

Well, I haven’t rounded the 40 mark yet—give me three years—but I’ve definitely become aware that my recovery ain’t what it used to be. I’m going to broken-record for a moment here and advocate plentiful foam-rolling, dynamic stretching (before) and static stretching (after). Doesn’t have to take forever; 10 minutes before and five after should do it, as long as it’s focused and well thought-out.

Generally I’ve started to pay way more attention to little pains, which tend to stick around longer than they used to; I’m more careful on big lifts, and tend to sub in more single-leg work if my back is feeling the least bit ‘off’ on a squatting or deadlifting day. I’m a form-Nazi, too, and I generally don’t up my weight on any given exercise by more than five pounds one workout to the next.

Finally, it’s been awhile since I’ve felt this way, but if I’m totally burnt out and unable to work out…I’ll either take the day off, stretch and activate only, or cut my volume in half.

Those are general thoughts. If you have more specific questions…let me/us know.

by Andrew Heffernan on Feb 23, 2009 3:39 PM EST reply actions

Follow a program

I’m 46. I started lifting 20 months ago. For the first 13 months of lifting, I followed the programs in New Rules of Lifting. I followed them to a “T”. If they said 3x/wk, that’s what I did. If they said I could go 4x/wk, then I did that. Only once in that 13 months did I get to the gym and just not feel like it. I just went home and lived to lift another day (the next day, as a matter of fact).

Generally, I make sure that I eat enough so that I have the energy. Read all you can about lifting and nutrition; it’s more important than the lifting you do.

For me, since I didn’t have any experience, and since I didn’t know anyone who really knew about lifting, I just followed the programs. It helped me learn from a master, it helped me learn about how I would respond to lifting, and it gave me some experience. There are worse paths you could take.

BTW, best of luck to you. Lifting has been great for me. I’m stronger than I’ve ever been (by a long way); I’m leaner than I’ve been in 25 years, and I’m more muscular than I’ve ever been. Work hard and work smart - you’ll reap the rewards.

by samoore on Feb 24, 2009 9:26 PM EST reply actions

About to be 57

Congrats on jumping in. Hope u stay for a lifetime.
I echo what Andrew said, but would add: My ability to add strength or size is dependent on rest. For me, greatest gains are usually after 48-72 hours, more 72 than 48,
Also, I’d argue not to underestimate your abilities due to age. You can still kick lots of A** over 55; there is no need to coddle yourself once you have form down and know your body. Of course, strength and volume gains come only gradually—so, as Andrew said, don’t add lots of weight at once, but add it. A great guideline is probably to add the least your gym permits; if that’s light, go up a plate…
I also think it’s almost impossible for most normal people to “overtrain.” Usually a nutrition issue or, if doing day after day, simple lack of rest—muscle needs to not only break down, but also repair itself. No rest= no repair. Hitting a muscle that’s trying to repair itself will not result in gains or even allow you to lift whatever you lifted previously.
Best

by siliconwarrior on Mar 3, 2009 12:23 PM EST reply actions

You've been around awhile, Hal...

(er…I mean, ‘around this forum’.)

Which makes me think you’re not as much of a Newbie as you’re suggesting! Meaning you probably have developed a certain awareness of when your back, knees, joints, etc. are happy on a given day and when they need some rest or just a little back-off from the heavy stuff. Start trusting that.

NROL and other set programs are FANTASTIC, it’s true, and very useful, but don’t be afraid to adjust parameters based on your needs. Rest assured that Cosgrove, Waterbury, Cressey et al make adjustments based on the needs and limitations of each client; that’s what makes them great program designers. The stuff they publish in books and online assumes something close to optimal mobility, joint health, and nutritional support.

by Andrew Heffernan on Mar 4, 2009 9:03 AM EST reply actions