Signs You are Overtraining Your Body
Lilly DeLano
| 3 min read
Key Takeaways
- Persistent fatigue, lingering muscle soreness and a drop in performance signal that training intensity may be outpacing recovery.
- Overtraining can disrupt the nervous system, leading to insomnia, elevated heart rate, mood swings and a weakened immune response.
- The primary remedy is rest; cutting training volume by 50% to 70% for a few weeks or taking complete downtime for severe cases helps the body reset and prevents burnout.
After a tough workout, you should feel sore and want some rest. That’s normal
However, what isn't normal is when the exhaustion doesn’t go away. If you are constantly feeling fatigued, your performance is declining, your muscles are not recovering and you can't stay motivated, your body might be trying to send you a message that you've moved from productive training into overtraining. Let’s look at overtraining, the causes and symptoms and how to manage this condition.
What is overtraining?
Overtraining syndrome is not only soreness from exercise, it’s a condition that occurs when exercise intensity exceeds your body's ability to recover. It can affect both physical and mental and emotional health.
According to the Cleveland Clinic, there are three stages of overtraining syndrome.
- Stage one: Causes mild aches and pain symptoms. It can be difficult to tell the difference between regular soreness and overtraining warning signs.
- Stage two: Symptoms will start to affect your sympathetic nervous system, where your body responds to stress. You may experience insomnia, increased heart rate, high blood pressure and mood changes.
- Stage three: Symptoms have progressed into your parasympathetic nervous system, which relaxes your body's systems. This is the most severe, and your body will take longer to recover. Symptoms include fatigue, depression, motivation loss and decreased heart rate.
Overtraining syndrome can be difficult to diagnose due to the range that symptoms vary between individuals, according to a 2022 systematic review published in the International Journal of Sports Physiology and Performance.
Physical signs of overtraining
According to the American Sport and Fitness Association, physical signs are often the first warning signs your body is not properly recovering.
Different signs to look out for include:
- Ongoing muscle soreness or soreness that lasts longer than normal
- Frequent injuries such as strains, injuries, joint discomfort and tendon pain
- Frequent illness because overtraining can lead to a weakened immune response
- Fatigue that persists even after additional rest
- Performance decline, such as increased exertion with worse results
Mental and emotional signs of overtraining
Mental and emotional symptoms are just as important as the physical ones. Not only does overtraining your body affect you physically, it can lead to low motivation, anxiety and irritability.
The 2022 International Journal of Sports Physiology and Performance systematic review found athletes diagnosed with overtraining syndrome reported mental and emotional symptoms such as mood shifts and decreased motivation.
Some signs overtraining is showing mentally and emotionally are:
- Irritability, including feeling short tempered and easily frustrated
- Difficulty concentrating or feeling “foggy"
- Anxiety, including being unable to relax or being unusually worried
- Loss of motivation or feelings of dread.
How to manage overtraining
Pushing through overtraining can lead to burnout and increased risk of injuries. If you experience these symptoms, talk to your primary care provider. They may recommend a physical or bloodwork to see if there are any other causes for your symptoms.
The main treatment is rest, per the Cleveland Clinic. For milder overtraining, reduce your training intensity and volume by 50% to 70% for a few weeks and reevaluate how you feel. Going for walks instead of runs, for example, allows you to move without as much stress. Stage 3 overtraining may require a few weeks to a few months of complete rest before you slowly reintroduce training.
Going forward, listening to your body can help you avoid overtraining syndrome and keep you healthy for longer.
Photo credit: Getty Images
