Overtraining: how much rest do you need?

Normal fatigue, overreaching or overtraining?

Every demanding session causes fatigue: that is what drives progress, as long as recovery follows. Specialists distinguish several levels, depending on how long it takes to get back to normal.

Warning signs for coaches

• performance dropping despite rest;
• fatigue that carries over from week to week;
• disturbed sleep;
• irritability, loss of motivation;
• persistent muscle or joint pain;
• repeated colds and infections.

Taken one by one, these signs don't mean much. It is their accumulation, and how long they last, that should trigger a response.

How much rest?

After a hard session, 24 to 72 hours are usually enough: a lighter session the next day and good sleep do most of the work. After a very heavy period (tournament, congested games), a few lighter days get players going again. When overtraining has set in, a real break of two to three weeks is often needed, followed by a gradual return, with medical follow-up.

Young athletes need extra care

Around half of sports injuries in 6 to 18 year olds are linked to overuse. The most cited benchmarks: at least one day a week without organised sport, and two to three months off per year from their sport. Young players on several teams are the most exposed, because nobody sees their total week (see players on several teams).

Prevention beats cure

The best way to avoid overtraining is to track load week after week: avoid sudden jumps, listen to how the player felt after each session and spot building fatigue early. That is exactly what the session-RPE method does: session duration multiplied by perceived effort, from 1 to 10.

To check a player's week, try the free training load calculator.

This article gives general benchmarks. It does not replace advice from a doctor or health professional.