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I am trying to avoid injuries at all costs while still training for strength. I seem not to have the greatest recovery ability (42 yr male, healthy but unable to sleep more than 6 hours a day on average).

I work out once every four days (I was training once every three days but thanks to this useful site I became aware a month ago that it was too much for me). But even now, the night before the next strength training I can still press hard on my muscles and feel some light soreness.

It is not pain. And I need to press hard with a finger in order to feel that soreness. But it is there, perhaps signaling that my muscles have not yet recovered. Does that mean I am overtraining? I monitor other variables, like my RHR, that usually rises a bit each day before a workout but returns to normal one day later.

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    Nope. You don't need to wait until your muscles are 100% of soreness. BTW, is there any reason working out every 3 days is too much for you? – Kneel-Before-ZOD Feb 20 '15 at 20:12
  • @Kneel-Before-ZOD Because I returned from an incidental two-week pause and found myself fully energyzed, stronger and able to increase my reps in an unexpected amount. Then I decided to insert an additional rest day between workouts and it has worked like a charm. (By the way, nice name, I have laughed aloud suddently after remembering where it comes from, i.ie. that Superman II scene) – Mephisto Feb 20 '15 at 20:15
  • As long as it works for you, that's good. Do you have a specific goal in mind: strength training, hypertrophy, looking good? – Kneel-Before-ZOD Feb 20 '15 at 20:17
  • possible duplicate of Is it healthy to exercise a muscle when it's still sore? – Eric Feb 20 '15 at 20:20
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    Google "Grease The Groove" on how to make bodyweight exercises a daily affair without much soreness :). I think it'll tremendously help you. – Kneel-Before-ZOD Feb 20 '15 at 20:28
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Muscle soreness is not an indicator of overtraining. Go ahead and work out.

  • Thanks! I may seem a bit paranoid, but perhaps you might remember how I hurted myself a couple of years ago... Multiple tendinitis and eventually a whole SLAP tear in a shoulder... I learnt my lesson... – Mephisto Feb 20 '15 at 20:12
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    @Mephisto Remember that your recovery ability is not a static target. You should try working out more frequently and see how you feel. The key is to notice and keep track of the signs of overtraining. – Dave Liepmann Feb 20 '15 at 20:36
  • I try to achieve a system as independent as possible from my subjectivity. One of my conclusions from my past injuries is that perhaps I lack proprioception or something, because it is very easy for me to push too hard and realize it only when it is too late. You should see how I am programming now each workout with a spreadseet, 3RM and total work estimates in order to progress in a slow, safe pace... How I monitor my heart rate, sleep times, bodyweigth... I should write a book. – Mephisto Feb 20 '15 at 21:55
  • Apart from anomalous rest hear rate, disrupted sleep and progress plateaus, are there any other signs I should try to detect? – Mephisto Feb 20 '15 at 22:00
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    @Mephisto There are plenty. Joint soreness, lethargy, inability to get warmed up during training, trouble waking up. But that's it's own question. – Dave Liepmann Feb 25 '15 at 7:39

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