13 Signs of Overtraining and What to Do About It
Overtraining can occur when you work out without allowing enough recovery time between sessions. After a certain point, too much exercise can be harmful to your health and hinder your results, especially if your workouts are close together.
Overtraining syndrome (OTS) can lower your fitness level, negatively affect your performance, and cause injuries. Weightlifting, cardio, and HIIT workouts can all lead to burnout. It’s also typical in single-sport athletes.
Avoid overtraining by working out within your limits and allowing enough recovery time between workouts. Be sure to fuel your workouts so you have enough energy to sustain your training, and take care of yourself after each training session.
Read on to take a closer look at some of the signs of overtraining as well as ways to prevent, treat, and recover from OTS.
Signs and symptoms of overtraining
1. Not eating enough
Weightlifters who maintain an intense training schedule may also cut back on calories. This can negatively affect health and performance. If your body consistently draws on its energy reserves, you may develop nutritional deficiencies such as anemia.
More serious conditions can arise that affect your cardiovascular, gastrointestinal, and endocrine systems. It’s also possible to develop nervous system and reproductive system complications, including period loss or irregular cycles.
2. Soreness, strain, and pain
Pushing yourself past your limits during a high-intensity interval training (HIIT) workout can lead to muscle strain and pain. Overstressing your body can cause soreness and injuries. You may experience microtears in your muscles as well.
3. Overuse injuries
Running too often can lead to overuse injuries such as shin splints, stress fractures, and plantar fasciitis. Other overuse injuries include joint strains, broken bones, and soft tissue injuries.
High impact exercise such as running puts stress and wear and tear on your body. If you have an injury, take a break from all types of training to allow it to heal.
4. Fatigue
It’s somewhat normal to feel tired after exercise, but fatigue happens when your body repeatedly doesn’t fully recover after you work out. You may feel excessively drained, especially during or right after workouts.
Fatigue can also set in when you regularly don’t get enough fuel before you train. Your body then has to use its carbohydrate, protein, and fat reserves for energy.
5. Reduced appetite and weight loss
Working out usually leads to a healthy appetite. However, working out too much can cause hormonal imbalances that can influence how hungry or full you feel. OTS can cause exhaustion, decreased appetite, and weight loss.
6. Irritability and agitation
Overtraining can affect your stress hormone levels, which can cause depression, mental fog, and mood changes. You may also experience restlessness and a lack of concentration or enthusiasm.
7. Persistent injuries or muscle pain
Extended muscle soreness and injuries that don’t heal are also signs of overtraining. You may have chronic injuries or nagging injuries that linger for a long time.
Rest between workouts is vital to recovery. It’s harder for your body to heal when too much stress is placed on it.
8. Decline in performance
Overtraining can cause your performance to plateau or decrease rather than improve. You may find you have less strength, agility, and endurance, which makes it more difficult to reach your training goals. Overtraining can also slow your reaction time and running speed.
9. Workouts feel more challenging
If you have OTS, you may feel like your workouts aremore difficult, like they take more effort to complete. This increase in your perceived effort can make you feel like you’re working harder even though your body is working at its usual rate.
You may have a higher heart rate while you’re working out and a higher resting heart rate during the day. Additionally, your heart rate may take longer to return to its resting rate once you finish exercising.
10. Disturbed sleep
When your stress hormones are out of balance, you may find it hard to relax and let go of tension at bedtime. This cuts into the crucial time your body needs to rest, repair, and restore itself during sleep. Lack of quality sleep can also lead to chronic fatigue and mood changes.
11. Decreased immunity or illness
Along with feeling run-down, you may find you get sick more often. You may also be prone to infections, mild illnesses, and upper respiratory tract infections (URTIs).
12. Weight gain
Exercising too much without resting enough in between can lead to low testosterone levels and high levels of cortisol, the stress hormone. These hormonal changes are often associated with loss of muscle tissue, weight gain, and excess belly fat.
13. Loss of motivation
You may find it difficult to stay motivated to work out. This can be due to mental or physical exhaustion, the feeling that you’re not achieving your fitness goals, or lack of enjoyment. Either way, try to make positive changes so you can feel inspired again.
When to take a break
Take an extended break from training if you have any injuries that need time to heal completely or if you’re experiencing burnout. During this time, stay away from any high impact or intense forms of exercise. Give yourself time to make a full recovery.
