Strength Training Recovery

So I've been strength training hard and consistently for the past 7 months. Two weeks ago however, I've found that suddenly I just wasn't able to lift what I usually am able to and my body is exhausted. The calluses on my hands started to scab because of the pull ups, and I've been pretty sick for the last week and a half. I figured that maybe I should just avoid the weights for a little while until I'm better, but I feel guilty. I want to lift.

Was my body over-trained?

Was it my illness?

Anyways, I'm feeling better now and I think I'm ready to get back at it. Any advice? It's been 2 weeks since my last strength training session.

Does anyone recommend strength training gloves? I might pick up a pair today.

I'm no expert, but after lifting for a year now and talking with folks, you will have your good days and some "not so good" days even when you are well.  I was sick and stayed out of the gym for a week and I came back very strong - I figured the break might have given my body the recovery time it doesn't normally get.  Another time, it took me two weeks to lift what I was doing before I got sick.  The body is complicated and you can't expect to be consistent every day.  You were sick...heck yeah that could zap some strength from you so I would expect that you would feel exhausted if you lifted heavy.  Gloves...I can't lift heavy without them and scabs on your hands...who needs that...get some gloves...I bought a cheap pair ($10) at Walmart and they won't need to be replaced for another 6 months (I was lifting 5 days a week for 6 months and the last 6 months at 3 times per month).

Glad you're feeling better and have a great workout!

Thank you for the response. I think I just needed a little reassurance, you probably know the feeling of wanting to exercise but the mind and body are pulling you in different directions. I get kind of paranoid that if I take a significant break I'll lose precious muscle tissue because I'm still doing cardio intervals and endurance exercise.

Definately will get gloves- I probably should have picked up a pair awhile ago.

You sound overtrained to me. Strength training (especially going heavy) can tax your Central Nervous System and produce stress hormones (Cortisol) creating all the symptoms you just described.

I generally take a week off every six weeks, and lately I've been told to not lift HEAVY every time I work out because lifting heavy takes the body more time to recover from the stress. I lift heavy once every two weeks now which has reduced some of those overtraining symptoms you've talked about.

As for preventing callous development, grip the pullup bar closer towards the fingers and not down in the middle of the palm. I learned this technique doing Deadlifts, and it prevents the skin on the palm from being pinched and hence causing callous development.

How often are you lifting and what other activities are you doing? What does you normal diet consist of?

Original Post by cpontifex:

Does anyone recommend strength training gloves? I might pick up a pair today.

They might help with the callouses, but they'll make your grip weaker so the amount of weight you can use might decrease.

Weights - 2-3 times a week (35-45 minutes)

Cardio Endurance (Running) HR 168-185bpm (roughly 80-90%) - 1-2 x week (30-50 minutes)

Cardio High Intensity Intervals (Running) HR 160-188bpm - 2-3 x a week (15-25 minutes)

Weight training days 70-100g protein Egg whites, whey protein, lean chicken, turkey, etc.

On Cardio days I would eat whole grain Carbohydrates either flax cereal, half a bagle, sandwhiches, but on other days I mainly get my carbs from other sources like fruit and vegetables.

Fats mostly nuts (and I eat them salted because I like it), sometimes fish oil supplements, whole eggs, occasionally fatty meats like sausages,

My diet isn't really set in stone, I just try to make good choices and I don't count calories any more because I'm not at a point where losing a bunch of weight is important. If I lose 2 pounds of fat that's great as long I don't lose muscle tissue, if not who cares. But at the time when I was faced with exhaustion I was probably eating less than my body needed.

I cheat infrequently, sometimes I'll take a bite of a donut, realize why I don't like donuts and throw it away, maybe eat some tortilla chips if theres nothing around.

If I were to guess at my calories 1800-2500

Hi,

From what I understand, there are 2 types of muscle fiber.  One type (fast twitch?) is used for heavy lifting and bursts of energy like sprinting.  They fatigue easily.  The other type (slow twitch?) is for endurance and low weight.  Mixing up your routine to include both high weights at lower reps AND low weight/high reps might help.  Rest is extremely important.  I have similar feelings about taking time off especially if I took 'time off' to be sick in the first place.  It helps me to think of it as necessary maintenance.  Any machine needs time in the shop to repair small problems before they create a bigger ones.  Do you feel guilty changing the fluids in your car?  Of course not.  Why?  Because you know it is GOOD for it.  My car is 11 years old and runs like a top!  No more guilt.  I would suggest treating your hands to a manicure and getting those gloves.  Be nice to your body it does a lot for you.

Good luck!