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4 Signs You’re Lacking Recovery With Your Training

4 Signs You’re Lacking Recovery With Your Training

  1. Do you feel that you are lacking in recovery when it comes to your fitness program? 
  2. Are you struggling to make lean muscle gains and feel beat down with your energy and progress? 
  3. Do you feel that your training is suffering because you’re lacking in some area? 

I frequently get questions to my email regarding training. The most recent question dealt with a trainee that felt he was lacking in recovery. Today I will share my response to help you diagnose any potential problem area in your own training.

Signs You Could Be Lacking Recovery

Question: Coach I don’t feel my energy is good with my workouts. I train hard and consistently and was curious if I may be overtraining? Is this possible? Could I not be recovering enough?

Answer: Thank you for taking the time to reach out. In general it can be difficult to overtrain, but it is possible as there are other factors that can influence you overtraining besides your workouts. Because of this I want you to take a look at some of these things regarding your training. This will help you to make sure you’re doing what you should be doing to fully recover.

The likelihood of overtraining is challenging to do, however it is possible depending on a number of variables.

Signs of lacking recovery can involve the following…

1. Lack of sleep: If you are overtrained it may be due to you lacking enough sleep at night. Overtraining can cause restlessness and irritability. Likewise a lack of sleep hinders recovery and will cause your workouts to suffer.

Make sure you’re getting enough rest time particularly if you consider yourself vigorously active and are training 5 to 6 days a week. If you’re unable to sleep then your body won’t be able to repair itself at night. Protein synthesis occurs at night allowing your muscles and nervous system to “reset” following the next day’s training.

If you expect to make more gains then make sure you push to get 7 to 8 hours of sleep a night.

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2. Extended soreness: If you are overtrained you may notice you’re sore and much stiffer than normal. If this is the case you need to back off and focus on stretching and mobility work for recovery.

If you find yourself in a state of constant soreness then you’re definitely lacking in recovery. The only way to overcome this is to take a day off and learn to address your body’s needs. Make sure you’re getting the necessary nutrients in your diet to help your recovery.

Protein intake is also vital to your recovery and improving your soreness as well. The NSCA recommends that a vigorously active individual consume 1.2 to 2.0 g/kg of bodweight depending on one’s activity level, training intensity, total caloric intake, and overall health.

3. Muscle cramps: If you’re experiencing muscle cramps it’s because you’re probably not getting enough fluids and electrolytes, however this could happen if you’re training and not consuming what you need to replenish your body.

Make sure you’re intelligently programming to manage your training intensity…while at the same time doing what you need to do to replenish lost nutrients.

To prevent this from happening I would recommend getting about 32 oz. of water a day regularly. However if you are training hard and sweating out a lot of fluid you’re going to need more. Make sure that you keep a large water bottle with you throughout the day especially if you are vigorously active.

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4. Performance decline: If you are noticing a decline in performance then you’re not adequately recovering. Recovery is a multi-faceted thing.

Sure this involves sleep and off days, but as stated here in this article it also involves adequate vitamin and mineral intake, protein intake, fluid intake, and self-maintenance with manual therapy and stretching.

If you find that your performance is suffering on a consistent basis then I would strongly recommend that you zero in to evaluate your recovery strategy. The keywords in that last sentence is “consistent basis.”

Sure we all will have good days and bad days in terms of performance, but if you’re consistently having bad days then you’re clearly lacking some variable in your recovery strategy outside of other obvious variables such as being sick.

Lacking Recover: The Takeaway

When it comes to your training and performance the key to your success is recognizing how to address your body’s needs. If you’re not good at addressing your needs then you will experience setbacks and problems in your training.

Are you currently lacking recovery in your own workouts? 

What problems are you experiencing with your training? 

Post up and share here in the comments below. 

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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