Overtraining?

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    Overtraining?

    TL;DR- Is weightlifting every 24hrs considered overtraining?

    I'm new onto weightlifting, and on day eleven of thirty with the Darebee program: Ironborn. I love it, and I've seen immediate improvement in my strength. It does a great job of working a different body quadrant each day. I no longer feel sore even though I bring intensity and improvements to each day.
    However, I want what is healthiest for my muscles to ensure plenty of rest time. Is weightlifting everyday overtraining? I exercise at the same time each morning. I do about a five minute warm-up and get straight to that day's routine. I give myself a 60 second rest period between sets rather than the recommended 30 seconds, because I noticed I can command the range of motion with each rep far better. After about an hour of lifting, I sometimes do a little cardio or stretch.
    I do mild-to-moderate physical activity with my job, and I get about seven hours of sleep each night. Am I resting enough?
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    #2
    I think every one is different and it depends on individual. From my experience, there are 2 signs that tell you that you might be doing too much, demotivation and the less and less ability to progress or even just to do the same amount of exercise, due to accumulating fatique. If you are feeling great so far and none of the above, then you are doing great and not overtraining. And of course if you get sore joint you are doing too much or something wrong.

    You can always take a one-day break and see how it goes the next day. Just experiment it yourself.

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      #3
      Can you do bicep curls every day and be good?

      Sure, if you're not working with weights that put you at failure within 10 reps. And waiting a minute (or two) between sets is good.

      Do the work as long as you don't feel run down. Lifting is goood and it doesn't hurt if it's every day. Your body will tell you you're not recovering enough when you see weight and rep counts decrease.

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        #4
        This program is designed to let you work every day while avoiding overtraining. Don't fret, just carry on.

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          #5
          Especially being new it is very hard to over train that and mentioned above Darebee is programmed to allow it.

          As you get more advanced and as a result start lifting heavier you can over train but as long as you are smart about it you will be fine. Just a few things to watch out for: painful joints (not sore that get better after a bit of movement but lasting), fatigue, demotivation (heavy compounds will tax your central nervous system so you will naturally try to avoid the movement and this should be watched as form will start to slip as your body tries to cheat)

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            #6
            Something to consider as well: The recovery time, that is the time period between lifting, is when your muscles heal and become stronger. The rest period is as important as the work to allow everything to recover and become stronger. Heavy weight lifting rips apart muscle fibers and the time in between sessions is what makes them stronger. Just something to think about.

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              #7
              Overtraining is a very real thing and can show up in the form of under recovery. Many great DAREBEES above have made some really great comments on the topic, but I'd like to add to the conversation by submitting a simple test you can do at the same time every day to gauge your recovery. Simply hold your bathroom scale (assuming it's not digital) in your hands at 90 deg and squeeze. The bathroom scale is a cheap alternative to the hand grip dynamometer. Grip strength has been shown to be reflective of the status of your central nervous system as it relates to muscle output. When you are tapped out and overdrawn, you will find that your grip strength weakens. If you combine these findings with an honest assessment of your performance in the gym, you could have a great deal of information to help you determine your status of recovery.

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