What typically results from over-training?

Over-training occurs when an individual exceeds their body's ability to recover from intense exercise, leading to a variety of detrimental effects. One of the hallmark signs of over-training is muscle soreness, particularly when it persists or intensifies despite continued training. This soreness can be caused by muscle damage that has not yet healed properly due to insufficient rest and recovery.

Moreover, over-training can lead to decreased performance, which is a paradoxical outcome for individuals who are typically focused on improving their fitness levels. Instead of seeing gains in strength, endurance, or overall fitness, an over-trained athlete may find that their performance dips. This may manifest as a lack of energy, decreased motivation, and an inability to complete workouts at the same intensity or duration as before.

In summary, muscle soreness and decreased performance directly result from over-training due to the body being unable to properly recover, and this emphasizes the importance of balancing training with adequate rest and recovery periods to avoid such negative outcomes.