Is it Overtraining Syndrome?

[Samee100]

I would really like your opinion. I have been weight lifting for 4 plus years and have been really consistent. My splits are what I’ve been told by my general practitioner who is a sports medicine doctor as being normal and not too much to cause my symptoms. I am nasm certified and a stickler for form and creating well balanced workouts. Currently I am in a four day split (M/W-lower, T/TH-upper) with cardio one or two days. Before that I was in a 6 day split (upper push/lower/upper pull) 2x/wk. I started getting sore slowly about two years ago. I figured I had DOMS and continued to workout through it. When I’m working out I feel just fine, but sore the rest of the day really noticing it when initially when I stand or walk from sitting. It has now progressed with the same issues (fine when working out, major hard to get up and walk and bend down. Mostly in lower back and lower body). I feel like my muscles get ample rest and I sleep like a pro and eat really healthy with a bit too much candy added in. I try to keep my protein to at least 80% of my weight.

This is what we have done (my doctor and I): I do general labs every time I have an appointment. Testosterone was low and we fixed that - everything else was perfect. I went to a rheumatologist and ruled everything with her out (arthritis, etc.). Then he thought since I do have some stress that when I sleep my body could be tight and not repairing at night so he wrote me a low dose of amitriptyline before I go to bed. I take glutamine, creatine and multivitamins but still need to work on my water intake. I try and keep my protein at least 80% of my body weight. And at his request I have made an appointment at a neurologist to rule anything out there.

I think I have ruled out rhabdo because it's been going on so long I really don’t have the major symptoms of that except for muscle pain. But I’m thinking that it may be overtraining syndrome. There really isn’t a huge amount of information on this except some real general info. If that is what it is then I know that I have to take a break. I really don’t have anyone to ask about it and my husband doesn’t understand because he has his own health issues and would think this is silly. “It’s just muscle soreness...take another rest day.”

I am 50 years old mom with 3 young kids and luckily don’t look it and I’m proud where I have got my physique. I’m at 21% BMI and my composition looks pretty buff. No one would know or even guess that I have this issue. I am afraid to lose this and that is why I have pushed through and not stopped keeping very consistent with my workout schedule. I’m sure that I am doing my body wrong by pushing through it. I am just afraid that I won’t be as consistent if I stop when I start back up and that I will lose my gains. Also since I don’t know what's causing it I wonder if it's just going to happen again since the general consensus is that I’m going about my workouts in a way that is reasonable.

I would like to hear you opinion on what you think it may be. If you think it is Overtraining Syndrome and your thoughts on a break. I really can’t imagine just living with this pain and I don’t want to chalk it up to “this is just what working out does to me.”

Any help you can give me would be helpful. Thank you. Sam

[tbonestake]

Not a real thing

[air2fakie]

Doesn't sound like overtraining and DOMS shouldn't last for 2 years. Since it seems like various specialists have cleared you of issues, if you've literally been training the same way consistently into your 50s, it could be a need to adjust your programming as age catches up to everyone. Esp if you don't normally take time off or deloads. In particular, programming and maybe even form on certain exercises involving your legs and lower back might need tweaks.

You may want to list your U/L as further background, rather than just saying it's reasonable. Plus you won't lose all your gains by taking a week or two off every now and then. And given that this has lasted so long, definitely keep consulting medical professionals as necessary.

[MyEgoProblem]

Not a real thing

Certainly is a real thing.....

Just Not from lifting.

[jtaylor2010]

Have you tried incorporating a stretch day and occasional massages. And the fear of losing significant gains from taking a week or two off is completely psychological. You’ll miss the feeling you get from working out, but it’ll be good for you in the long run. Also, what supplements do you take(vitamins, fish oil, etc?)

[snailsrus]

Can you give more details of your work out?

I train every day. Weights from 60-90mins and run a 5k and never have had over training issues. I do have bad arthritis in my feet and knees

What is your diet? Calories per day and macro amounts? What’s your height and weight

[Samee100]

Can you give more details of your work out?

I train every day. Weights from 60-90mins and run a 5k and never have had over training issues. I do have bad arthritis in my feet and knees

What is your diet? Calories per day and macro amounts? What’s your height and weight

I eat about 1700 a day
On lower day I have one type of each: hip thrust, lunge, squat, deadlift and then I add about three more exercises (leg ext, walking lunges, good mornings, calf raises) usually x3

I am 135lb/5’8 here you can see composition in video if that will help: if you type in fitminiclass (all one word) to YouTube you can see a couple videos. I can’t post links

*** I don’t know my macros except I feel like I do alright getting enough carbs and protein and a ton of fruits and veggies. But I do like candy

I am jelouse of all you do and not feeling so sore!

Thank you for your help!

[Samee100]

Have you tried incorporating a stretch day and occasional massages. And the fear of losing significant gains from taking a week or two off is completely psychological. You’ll miss the feeling you get from working out, but it’ll be good for you in the long run. Also, what supplements do you take(vitamins, fish oil, etc?)

You are right! I feel like a winner when I work out - like I got something accomplished. I need to incorporate more stretching for sure but I do get massages! I take fish oil, and gnc 1/day Womens!

[Samee100]

Certainly is a real thing.....

Just Not from lifting.

Oh crap! I was hoping I could chalk it up to that!

[Samee100]

Doesn't sound like overtraining and DOMS shouldn't last for 2 years. Since it seems like various specialists have cleared you of issues, if you've literally been training the same way consistently into your 50s, it could be a need to adjust your programming as age catches up to everyone. Esp if you don't normally take time off or deloads. In particular, programming and maybe even form on certain exercises involving your legs and lower back might need tweaks.

You may want to list your U/L as further background, rather than just saying it's reasonable. Plus you won't lose all your gains by taking a week or two off every now and then. And given that this has lasted so long, definitely keep consulting medical professionals as necessary.

Thank you for this response! I will move on to the neurologist next and take a look at my form again! I don’t want to admit that I’m 50 though I

[MyEgoProblem]

Oh crap! I was hoping I could chalk it up to that!

Ideally it's not 😂
You dont want to be in a hospital bed in a real mess with doctors jabbing you and running all kinds of tests all thru the night

Its bad..

[jtaylor2010]

I usually don’t even bring this up because some people may just read a quick sentence on a forum and add something to their routine with no research or other input....and as I make this post just remember that I am not saying you should or shouldn’t do it, just giving you something to research and/or talk to your doctor about. That being said, what I think is probably the best thing I’ve found for soreness is pregnenolone. It’s The Godfather hormone that your body uses to make all other hormones. Beyond that, it also serves many purposes on its own from brain health to immune function to muscle and wound repair among others. I always, ALWAYS get sore from squats.. but when I first started taking pregnenolone and trying to dial in my ideal dose(and possibly taking too much) I did a very intense leg workout yet didn’t even get a little sore afterwards. That’s the only time that’s happened and the 100 mg/pregnenolone is the only thing I can think of to attribute it to. As we get older our bodies produce less of it(and lots of other things) so many people recommend supplementing with it. Again though, I recommend doing your own research and/or talking to your doctor. Don’t just listen to random people on the internet.

[Samee100]

I usually don’t even bring this up because some people may just read a quick sentence on a forum and add something to their routine with no research or other input....and as I make this post just remember that I am not saying you should or shouldn’t do it, just giving you something to research and/or talk to your doctor about. That being said, what I think is probably the best thing I’ve found for soreness is pregnenolone. It’s The Godfather hormone that your body uses to make all other hormones. Beyond that, it also serves many purposes on its own from brain health to immune function to muscle and wound repair among others. I always, ALWAYS get sore from squats.. but when I first started taking pregnenolone and trying to dial in my ideal dose(and possibly taking too much) I did a very intense leg workout yet didn’t even get a little sore afterwards. That’s the only time that’s happened and the 100 mg/pregnenolone is the only thing I can think of to attribute it to. As we get older our bodies produce less of it(and lots of other things) so many people recommend supplementing with it. Again though, I recommend doing your own research and/or talking to your doctor. Don’t just listen to random people on the internet.

Wow thank you! I will look into that! I appreciate this info!!