The phrase “go hard or go home” might look good on a t-shirt, but taking it too literally can run you straight into the physiological wall known as overtraining. According to “5 Overtraining Myths Explained by Science,” this burnout state arises from a prolonged combination of both excessive exercise and inadequate recovery due to factors like poor sleep or nutrition. The article clarifies that while true overtraining syndrome – the kind that takes months or years to recover from – is rare and mostly affects elite athletes, its precursor is a more common concern for dedicated amateurs. This state, called “non-functional overreaching,” is when performance stagnates or declines and recovery can take several weeks. So what are some signs that might indicate you’re not recovering optimally? A piece from WHOOP titled “A Familiar Story of Preventing Overtraining” offers clues, noting that week-long trends of declining heart rate variability or a rising resting heart rate can be red flags. It highlights a semi-competitive squash player who learned to prevent burnout by aligning his effort with his body’s readiness. One key practice is to ensure your highest strain days are followed by high recovery days. When his body signaled it was ready, he went hard; when it signaled a need for rest, he tempered his workouts, a principle that helps ensure your efforts actually lead to progress. If you’re looking for a way to track your own training load, consider a one-month free trial with WHOOP.

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