Avoid Over-Training by applying the Science of the Intensity Rule

If there is one thing I see a lot in recent times it is the abuse of exercise and the belief that more is better. I have seen countless number of bulging disc injuries simply created from OVER-TRAINING.
Make sure you read the full article on our website that goes into great detail explaining everything we cover in this video.
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In order for the body to adapt, it must have a period of repair. If you cannot adapt to and cope with the physical and mental demands of training, you will quickly become exhausted. The key lies in one of the simplest yet most neglected training principles: RECOVERY.
A training session can be separated into four phases
Fatigue - The training bout itself where the muscle fatigues and strength decreases;
Recovery - The recovery phase, including both the immediate recovery from the exercise and the delayed recovery when damaged muscle fibres are removed and replaced;
Adaptation- The adaptation or super-compensation phase;
Return - The return phase where any strength gains from the bout of exercise are lost.
Changing the intensity of the exercise is the key as this either increases or decreases the length of each of the phases. For example, a workout that was a 60-minute walk is not the same intensity as a 60 minute integrated strength training workout. The intensity of the walk is low and recovery is much quicker than the high-intensity strength workout.
If you are a person with an injury then lower intensity training is where you should be training, using low loads and lots of repetition to restore mobility and stability to the body. Too high intensity will create more pain and problems. If however, you are a person looking to improve strength, power or fitness you will need a much higher intensity. Training at low intensity will not produce the results you are looking for. More training at low intensity will not be enough to change the body as it is the intensity that is the missing ingredient, but it comes with risk and also requires a much longer time to repair and recover.
What you need to do is determine what is the optimal frequency to train based on your workout intensity. If each of the sessions is optimally timed (at the peak of the adaptation phase), you will increase strength at a maximal rate.
This video is a must watch for the person who does a lot of group training classes or cardio workouts and wonders why they are not progressing as well as they should. The secret may in fact be less training, not more!
Other great articles with tons of information about this topic are featured in the links below
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And for tons of great ideas about how to put together awesome workouts that deliver results make sure you get a copy of our Little Black Book of Training Secrets with 101 workouts all mapped out for you ready to go. Go to the link below to get your copy
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[@jonathonryback6723]

I am 437 pound male with heart failure. I walked a mile for the first time in years today. My mind wants to go more but my body just cant without feeling very sore. Hence why I looked up the video on avoiding over training.

[@Noregretspt]

Great work. Keep at it and bit by bit you will get there

[@jonathonryback6723]

@@Noregretspt Thank you

[@mikecoglione1308]

At your stage overtraining is not an issue. Over training is a chronic issue. People say they overtrain because they hit the gym a few days too hard in a row or attempt something they haven't done be it more weight, a longer/faster run or bike ride or even you, walking when you've never done it. But that is not over training. IT is over reaching or doing more than you're used to. This is where the continuum comes in. Look up functional over reaching, nonfunctional over reaching and over training. That is how it goes. You do a little too much and that is actually desirable because it forces your body to make adaptations to improve your performance down the line. But you only get those adaptation if you recover (mostly rest) from the stress of training. Continuing to "over reach" will eventually lead to nonfunctional over reaching which is where you don't get the adaptations. If you keep hitting it hard without being mindful of your recovery eventually you will overtrain. Overtraining tends to happen to more fit individuals paradoxically because they have a larger reserve to bank on and, at least in the short term, help them ignore the warning signs. The more fit you are, the harder, longer you can go without feeling it. One myth is that overtraining is only for professionals actually the truth is that there are so many other stressors competing with your recovery and professionals main job is their sport so they can devote their life and recovery as well as have the resources to monitor everything from coach to expensive power meters, monitors etc. Perhaps the people most at risk for overtraining are middle aged professionals that are very fit like myself. That's what happened. I just kept getting fitter, and fitter, and fitter with my routines. Then one day I met a group of cyclists that was riding like 40, 50, 60 or even 100+ miles at a time. I got a passion for riding long routes in the mountains. Plus weight training and other things that I was doing for years like hiking and kayaking. Plus my job, work, business, career, wife, kids. I wasn't sleeping enough. You can imagine what happened next. So yes you always have to be careful not to over reach too much but someone who is not used to much exercise will in a way be better off to avoid overtraining because you can more easily feel those warning signs. I had plenty and wish I took heed but I didn't know what I Was doing. I had to take 5 months off any fitness that was late 2022 and 2023 and as of now, almost a year since restarting my riding, weight training and all my outdoor activities last year April of 2023 I still haven't gotten to where I was at my peak in 2022. As a matter of fact now I fall in the hole much more easily and find my fitness stagnant because its easy to tire out, much more so than in the past, almost as if I have done some permanent damage. Its like things get good, I get a little tired, I take a little time off like you're supposed to or recover but it doesn't work and then I have to take like a week or two off and back to square 1 I go. I don't seem to get anywhere fitness wise. Other people my age in my group can ride longer, harder, faster and not tire out but its' like I have a 30-40% weakening of my soul that no matter what I try, won't improve or get better. If you get really fit and your program works hats off to you, protect it. If you overtrain, the damage as I am finding out can be permanent. Don't overtrain!

[@MelissaJackNoRegrets]

Great video, a very misunderstood topic.

[@h-k7804]

Thank you! I wish more people understand overtraining. I train once a week but very intense and find it to be optimal as I still see continuous improved performance. In regards to the the adaptation graph I do think that after adaptation strength levels do not quickly drop back to base levels until a few weeks later. Mike mentzer found that it took his clients up to 3 weeks and in some cases more than that before strength and performance drops.

[@Noregretspt]

The graph does not necessarily show strength levels dropping back but more the residual fatigue of the muscles and the neuromuscular system being restored to full capacity. If these systems are not recovered from previous training then it feels like the muscles are not as strong, when in reality it is fatigue that has impaired their ability.

[@FerdinandHenry]

your videos are very helpful. thank you

[@Noregretspt]

Glad to help Martin

[@FITucation]

Very informative!

[@Fishplants]

Ive been in and off for 3 years because i get horrible symptoms, now i bought weights and i tried the 5x5 workout and the symptoms came back. Lack of sleep Itching feeling in the skin Im in a bad mood and depression signs.. what the hell i just wanna workout and feel good. The thing that destroyed me was doing a lot of HIIT back few years. Totally burned me out. Took a break for a full year and my body still can't handle workouts

[@hikerJohn]

How can we know how many times a week if we dont know if we are being too intensive? We can go easy every day but how do we know just how easy is easy? I NEVER do heavy weights but I do sometimes run up some hills or take off fast from a light on my bike. I want to makes all the gains I can without overuse injury. Is it measurable or is it a guessing game? or do we have to learn by experience? Should we do blood tests for inflammation or what? What role does testosterone play? Mine, at 68 is higher than most athletes. I have no idea what it was when I was young. Is it total heart beats per day or number of minutes above a certain rate or what? I'm trying to train to backpack 30 miles a day for a few days but average 25 miles a day with an average of 20 pounds on my back. If I hike 20 miles twice a week and burn 10,000 calories I don't lose any weight, I need to do 15 miles EVERY DAY or 20 miles 3 times a week to lose weight it seems. *Average* HR on a hike like that is around 129 to 135 or I can do a shorter faster 16 mile hike with a average HR of 138 with a few short up hill runs

[@Noregretspt]

There is no definitive answer to say when you are over-training and you will not get an accurate assessment using HR during exercise. Your resting HR may be more accurate but even then things like stress, anxiety, and the time of day can influence this. Things like quality of sleep, how you digest foods, if you get ill frequently, if you have constant muscle soreness or cramps are better indicators of over-training. Endurance athletes are always at risk of this as their training demands are very low in intensity and not likely to cause much damage so they underestimate how much damage it causes their body. Your training volume suggests you could very easily end up doing this, especially if you are using it as a way to lose weight. You should never use exercise as your way to lose weight, instead look at your food. You need to find a way to build in recovery periods in your training. Read this article to see more www.noregretspt.com.au/index.php/resources/blog/43-2014/312-how-to-avoid-overtraining-maximize-your-training-program

[@SkipYearSix]

This is sound advice. So would 2-3 full body sessions a week using compound movements be ideal for health over bodybuilding style workouts? Also, what rep range do you personally tend to stick to if health is the goal?

[@Noregretspt]

Yes 2-3 full body workouts using compound movements are more effective. As for rep range it all depends on the person's goals, skills, and needs. Often I am switching between low reps for maximal strength and higher reps for hypertrophy or endurance. Again this can vary on the exercises I am using and the objective of the workout. It is good vary your reps and sets if you can

[@rickj895]

Good video but how would this be if your a bodybuilder who takes three training days to complete a full body program.

[@Noregretspt]

Most body-builders are over-training. They have been told that if you train your chest and triceps that your back and biceps are resting. This is false for there are many exercises where the chest will be involved in pulling actions and the back muscles may be involved in pushing actions. Not to mention the fact that they are always working together as synergistic muscles in all actions. I understand that their training takes so much time which is why they try to break it up into pieces but this is really done at the expense of their health and overall function of the body. They could still achieve great results from training the body as one integrative part 3 times per week and not sacrifice their health.

[@NicksStuff]

Is that per muscle group? Like, can I train legs on Monday, abs on Tuesday, arms on Wednesday?

[@Noregretspt]

Yes you can use split programs to try and avoid over-training. But that also means you try the body with inferior and less efficient exercises that do not yield the results of the big compound multi-joint movements.

[@NicksStuff]

@@Noregretspt Thank you 🙂