From training and recovery to nutrition and overall wellness, expert advice can help you make informed decisions about your health. Joey Boese, the Cincinnati Bengals’ director of player performance and head strength and conditioning coach, and Rex Carpenter, a Kettering Health exercise physiologist, share their insights and practical tips on exercise burnout.
What are some signs you’re getting burned out from training?
- Joey Boese: One of the clearest signs of burnout is lack of progress. When you reach a plateau and are no longer improving, it’s often a signal that it’s time to reevaluate the training program. We closely monitor performance in the weight room, looking at whether an athlete is still able to increase volume, add weight or make measurable gains.
- Rex Carpenter: Struggling to complete training whether this is mental or physical fatigue. You might need to listen to friends, family or training partners. If your body is constantly hurting or you’re having a bunch of injuries this can tell you things might be off.
How can you keep workouts fresh and stay motivated?
- Joey Boese: One of the best ways is by incorporating variety into the training program. We typically adjust every couple of weeks, whether that’s introducing different warmups or modifying parts of the routine. The goal is to create enough variety so that training doesn’t start to feel repetitive or stale.
- Rex Carpenter: I think having a goal to train for is a good way to stay motivated. Such as a 5k, obstacle course race or powerlifting meet. Also, I think having training partners or group training helps you stay fresh and motivated. Make sure you don’t program hop and if you start a 6-to-8-week training cycle stick to it and finish it.
How important are rest and recovery days?
- Joey Boese: Rest days are the most important, not only physically, but mentally. They give your body time to repair and recharge while helping prevent burnout, allowing you to return with more energy, focus and motivation for your next workout.
- Rex Carpenter: I would say eating and sleeping are the two most important pieces to recovery. Personally, I don’t take a lot of rest days. I like to do a short 15–20-minute recovery workout to facilitate some blood flow. These workouts might consist of stretching, foam rolling or body weight circuits.