“Under-Training Syndrome”

Posted on 09. Nov, 2009 by Keith Scott in Uncategorized

Many people have heard of ‘overtraining syndrome’ which is a real problem with a lot of negative consequences. Overtraining syndrome occurs usually when people are training frequently, at very high intensities without adequate rest and recovery. Symptoms of overtraining can include constant soreness and pain, insomnia, headaches, decrease in training intensity, depression, lack of appetite and an increase in the incidence of injury. Overtraining is real and should be addressed.

The good news is, other than some of my high level athletes and a few “insanely, hard working personal training clients” I haven’t seen much overtraining. Good programming and coaching can ensure that most people do not fall into this trap.

With that all said, I think I have uncovered a new “syndrome” that is affecting people much more frequently than ‘overtraining’ ever has. Under-training, while not a real and dangerous condition, can have a negative affect on results, self-esteem and any real progress in the fitness world.

Too many people to count suffer from Under-training these days. Under-training occurs mostly when people lack the following:

· Consistency

· Intensity

· Frequency

· Progression

Getting to the gym, or working your program once or twice a week may not be enough…for many it simply is not. This is highlighted more when those one or two sessions each week consist of 20-30 minutes of sub-intense training…meaning there is a lot more resting, talking, quitting, and making excuses than actually working the program or the session at 150%.

When the time table is small, intensity needs to be high. Low intense and short sessions can put you in the under-training zone pretty quickly. Add to this, many people simple do not follow a program consistently enough to see any real results. These people are under-training. Coming to the gym 4 or 5 days each month isn’t going to get it done.

Another problem that under-training exercisers have is lack of frequency with their program. Showing up once for one week, twice the next, taking a week off, and then showing up for another day the following week is a great way to under-train. Frequency and consistency go hand and hand.

Finally, one of the biggest ways that I see people under-training is the lack of any real progression. Performing the same weights, intensities, durations, rest times, etc… without any change is sure way to under-train and under-train fast. Intensities need to change frequently. Weights need to go up, reps and sets need to change as the weights and intensities change. Its hard to get better, stronger, lose weight, or get more fit when nothing ever progresses or changes in a positive way. Progression is a huge factor, but many people simply do not have any progression in their program.

I am asked to analyze people’s plans and programs all of the time, and I am shocked to learn that many of them have been doing the same exact reps, sets and weights for months without changing. Fat loss gym-goers seem to be doing the same exercises, times, intensities, and durations for months with no change. There is also no change in their body either.

If you look like a you are suffering from under-training, you need to do something about it, or you will never get anywhere.

*If you are progressing too slowly, or not making any progress at all, you may be under-training.

*If you leave the gym without breaking a real sweat, you may be under-training

*If you go to the gym and leave without feeling any different than when you walked in, you may be under-training.

*If you spend more time resting, talking, laughing, and “hanging out” rather than exercising, you are for sure, under-training.

Sometimes you just need to add an extra day of workouts, other times you might need to do an hour, rather than a 30 minutes. Sometimes you need to hire a trainer, other times you might need to have someone write you a real program.

Whatever you need, don’t be one of those people that is under-training. Gyms are filled with them. They are fun to look at, and you might even feel bad for them, but never be one of those people.

Train hard.