How to Recover From Hard Training and Spot Overtraining
Who this is for
Shapesmiths tribe, this is for those of you training 4-5 times per week. If you’ve ever felt run down, struggled with sleep, or wondered why your performance dipped, this guide will help you understand recovery and give you a plan if you hit stumbling blocks.
What overtraining looks like
There are two main types of overtraining that can affect very active individuals. Knowing the difference can help you spot warning signs early.
Parasympathetic Overtraining
Usually experienced by endurance athletes (competitive CrossFitters, long distance runners). This is a state of “rest or digest” in which your body is chronically trying to repair itself.
Signs and symptoms:
Heavy fatigue
Insomnia
Low libido
Chronic tiredness
Low motivation
Low resting heart rate
Low blood pressure
Note: these are subjective. What feels low for you might be normal for someone else.
2. Sympathetic Overtraining
Usually experienced by power or speed athletes (also competitive CrossFitters). This is a chronic “fight or flight” state in which your body produces excess stress hormones like cortisol, which affect everything downstream including pregnenolone, DHEA, and testosterone.
Signs and symptoms:
Irritability
Restlessness
Poor sleep
Weight loss
Poor performance
Low libido
Quick check
In the last two weeks have you:
Struggled to fall asleep or stay asleep?
Felt unusually tired despite training less?
Noticed your motivation dip?
Lost appetite or libido?
If yes, it’s worth reviewing your recovery.
How to recover
When in a parasympathetic state, you must do a sympathetic dominant recovery modality to assist your nervous system back to balance (and vice versa). Doing more of the same can drive you further down the rabbit hole.
Practical things you can try tonight:
Swap one high-intensity class this week for yoga, mobility, or Zone 2 cardio.
Take a 10-minute walk outside after dinner to down-regulate.
Track your resting heart rate each morning with a simple app or watch.
A reference guide on how to recover from hard training.
In London especially, access to a lot of these modalities is a lot easier. Train hard, but recover harder!
Remember
We’ve seen members who added one extra rest day per week improve both their lifts and their energy levels within a month. Recovery is not time lost, it’s progress made.
Need help?
If you’re unsure whether to train or rest, chat to a coach before class or drop us a line via our Business WhatsApp. We’ll help you find the right balance so training stays fun, effective, and sustainable.