Kettlebells and overtraining are hot topics, especially for beginners. Here are some of the common questions to which I will provide a simple answer that you are not going to like because it’s not an answer that is simple to implement.
Questions:
“Is it okay to carry on with your normal workout routine alongside kettlebell training?”
“Is it okay to train kettlebells every day?”
“How many kettlebell workouts is good to do per week?”
There is only one answer that covers everything. It’s such a simple answer that most coaches make very complex.
Why is it not simple to implement? Because it requires:
- Testing
- Analyzing
- Responding to signals
- Adjusting based on signals received
And cycling through the above to fine-tune it. I could make this very complex and put out formulas with reps, rounds, weight, and more variables to take into account. Sure, training goals do have different reps, rounds, and weight schemes, but all of them only have one thing that decides what you can do, should not do, and should adjust.
It is the response of your body.
What I teach my students is to tune in to their bodies. Assess themselves before a workout, during the workout, and the next day. Respond and adjust based on the signals provided by the body.
There are many different areas and different feelings that one can experience, and based upon where and how severe the issue (response) is the programming should be adjusted.
It’s not simple because it’s not a simple formula that you can implement and fix everything from there on out. It’s not simple because it takes effort and time.
It’s not simple because most beginners are enthusiastic about working out and find the kettlebell workouts exciting. They don’t want to stop. Not only because of that but also because they may feel like they are slacking off or quitting.
I teach my students to revert to bodyweight-only movements, stretches, poses, and still moving but letting the body heal and get stronger.
Why is it not simple? Because it requires a lot of motivation and dedication to doing things correctly and not to take the just keep hammering on approach, the not giving up and just keep going until it will go away approach.
It’s not simple because it requires a change in thinking. It requires guidance and support.
Advice on overtraining and rest?
Real life advice given: You could take a week off, or just do a deload week where you do half of the sets, or half of the reps. Or use a lighter weight.
Truth be told, it’s not the worst advice, but what if the body still hasn’t healed and still doesn’t respond to the adjustments that didn’t involve responding to the body and its recovery? Again, tuning in to your body’s response is the key to your recovery and progress.
Summary
All training goals have specifics that are different; power work requires different programming than cardio, and muscular endurance requires different programming than strength. All of these have a different formula, but all have the same response that should be the factor upon which to change the programming.
In other words, there is no magic formula that works for everyone. Even if we take a guestimate at what a beginner may need for a certain goal, there are a whole lot of variables to take into account, like form and technique, condition, other work done, and so on.
What I am trying to teach is that the response of the body should be above anything. The main point is for you to learn how to tune in to your body and adjust your training based on that.
I aimed to provide as much information as I can to help people with their kettlebell training, or any physical training for that matter, but the fact is, there is a journey, a path that people should travel, and it can be a lonely one or it can be one with me or other IKU™ kettlebell coaches by your side.
Do you need rest days from kettlebells?
Yes. No. It depends on your programming and the response your body provides. We’ve trained strength for 28 consecutive days as a split and were 100%.
How do I tell if I’m overtraining?
The easiest sign is that you are not recovering, not sleeping well, grumpy, experiencing persistent soreness or injuries, and more.
Should I work out if I’m sore after 2 days?
The general answer will tell you yes. My personal opinion is that it depends on what stage you are at in your training and the severity of soreness.
How many days a week is overtraining?
There is no constant for this answer as it depends on your condition, type of training, and connection with your body. 2 days can be overtraining for someone just starting out but with a completely wrong program/approach. 3 days can be overtraining for someone more conditioned than a beginner but still taking a “go all out and be killing it” approach for every workout while neglecting the signals of the body.
