I'm currently working out 5-6 days a week, typically 3 days of weights and 2-3 of HIIT/Tabata. My focus is on strength and endurance training (not size). When I feel tired I take a day off...some days I work out twice. My questions is: What signs of over training should I be on the look out for? So far, I'm happy with my progress and overall health.
- Washed-out feeling, tired, drained, lack of energy
- Mild leg soreness, general aches and pains
- Pain in muscles and joints
- Sudden drop in performance
- Decreased immunity (increased number of colds, and sore throats)
- Decrease in training capacity / intensity
- Moodiness and irritability
- Loss of enthusiasm for the sport
- Decreased appetite
- Increased incidence of injuries.
- A compulsive need to exercise
As long as your progress is still good, you should be fine. When it starts to slow, stop, or reverse then you want to consider the possibility that it's because of overtraining.
Another thing to look for is pain that doesn't seem "quite right". It sounds like you've been working out enough to know the difference between normal muscle soreness and something like a muscle pull or other kind of strain. When in doubt, my suggestion is to err on the side of rest if it's a concern about pain.
I would have to agree with RMX that high-intensity weight training can cause mental sluggishness.
For me, over-training might mean edgy mood and thoughts racing through my head. This sometimes causes reduced appetite and inability to fall asleep. There are general signs of mental stress. I see these signs in athletes of competitive sports, such as ping-pong or fencing.