10 Signs Of Overtraining & How To Recover From It
You can have too much of a good thing, and that includes the gym and training. There are risks tied to overtraining, but you may not realize that’s what happened until you’re already feeling the effect. Don't worry—help is on hand.
- What is Overtraining?
- What Are 10 Signs that You Are Overtraining?
- How to Recover from Overtraining
- How to Avoid Overtraining
What is Overtraining?
Overtraining can occur when the intensity and volume of your workouts exceeds your body’s ability to recover.
Shocker—overtraining is common among athletes and regular gym goers alike. It stems from consistently training at a high intensity without enough rest between sessions, leading to a negative impact on training performance and overall health.
What happens to your body if you overtrain?
A cascade of negative effects that hinder your progress and overall well-being can follow overtraining. Chronic overtraining disrupts the delicate balance of your body's recovery processes, leading to decreased performance, persistent fatigue, and increased susceptibility to injuries.1
Your immune system can also be weakened, leaving you more prone to illness, while hormone levels can also become imbalanced, potentially causing sleep disturbances and mood swings.2
Research has even suggested overtraining can lead to long-term cardiovascular issues due to constant strain on the heart.3
While too much resistance training without enough rest or enough protein to repair damaged tissue can lead to repetitive strain injuries, and hamper muscle growth.
To keep making gains and stay healthy, it’s crucial to listen to your body, incorporate rest days, hit your macros, and ensure a balanced approach to your training.
How long does it take to recover from overtraining?
Overtraining can sneak up on even the most seasoned athletes, leaving you feeling fatigued, weak, and mentally drained.
There’s no exact timeframe when it comes to bouncing back, and recovery can generally range from a few weeks to several months depending on the severity of the condition and individual recovery ability.
Below is a brief timeline outlining what you can expect during your recovery journey:
Days 1-3
In the first few days, rest is non-negotiable. Allow your central nervous system to reset, prioritizing sleep and hydration, and keeping activity levels to a minimum to allow your body to begin the healing process.
Week 1
Energy will start gradually returning. Make sure to consume enough protein and micronutrients to support muscle repair and recovery.12 Complete rest from intense physical activities is also key to allow your body to start the healing process.
Weeks 2-4
The nervous and immune systems are still recovering, so opt for low-impact activities such as walking, light yoga, or gentle swimming, paying close attention to how your body responds, and avoiding high-intensity workouts to allow for sufficient recovery.
Weeks 4-6
Most of the fatigue and soreness should have passed. Any increase in intensity and duration of workouts should be gradual, don’t return to full training volume just yet.
6+ weeks
Full recovery from overtraining can take up to three months. Full psychological and hormonal effects of overtraining may take longer to return to baseline levels than muscle recovery. Make sure rest days become staples of your routine to avoid future overtraining.
What Are 10 Signs that You Are Overtraining?
1. Prolonged increased muscle soreness
DOMS, or delayed onset muscle soreness, is normal after workouts, especially if you’ve increased intensity or tried new exercises, but soreness beyond the usual 48-72 hours can be a sign of overtraining.4
This prolonged discomfort indicates your muscles aren’t getting enough time, or possibly fuel, to repair and recover between sessions.
2. Training plateau or decline in performance
If you’re training consistently but notice that your performance has stagnated or even declined, overtraining might be the cause.
This could manifest as reduced strength, endurance, speed, or overall exercise capacity.5
3. Excessive sweating and overheating
Experiencing excessive sweating or an inability to regulate your body temperature during workouts can be a sign that your body is under too much stress.6
This often comes with a feeling of being overheated even during moderate exercise, indicating that the mechanisms involved in regulating body temperature may be overworked.
4. Inability to train
A significant decrease in your ability to train effectively, or an increase in feeling too tired to, is a clear sign of overtraining.
You might feel a heightened sense of fatigue, weakness, and an overwhelming tiredness that doesn’t go away with rest.7
5. Stiff or heavy muscles
Feeling like your muscles are constantly stiff or heavy, even after adequate rest, suggests they haven’t fully recovered from previous workouts.8
This stiffness can hinder performance and increase the risk of injuries, as your muscles are not operating at their optimal capacity.
6. Repeated injuries
Frequent injuries or re-injury of the same areas can be a sign of overuse and an indicator that your body isn’t healing properly between training sessions.
This could include chronic strains, sprains, or more severe injuries. Overtraining prevents the necessary recovery time needed for proper healing, leading to recurring issues.9
7. Loss of motivation
A noticeable decline in motivation for training can also be a sign of overtraining.
A psychological indicator that you may be doing too much, mental burnout can make training feel like a chore and something you no longer enjoy, reducing your overall drive and enthusiasm to workout.10
8. Sleep disturbances
Overtraining can disrupt your sleep patterns, leading to difficulty falling asleep, staying asleep, or experiencing restful sleep.
Poor sleep then worsens fatigue and hinders recovery, creating a vicious cycle that can be hard to break unless addressed.11
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9. Mood swings and irritability
Hormonal imbalances caused by overtraining can lead to mood swings, irritability, and heightened emotional responses.12
You may find yourself feeling more stressed, anxious, or depressed than usual, which can affect not only training but your personal and professional life.
10. Increased resting heart rate
An elevated resting heart rate is a physiological indicator that your body is under stress.
If you notice a consistent increase in your resting heart rate, it’s a sign that your cardiovascular system is overworked, and your body may need more recovery time.13
How to Recover from Overtraining
Get plenty of rest
Rest is the foundation for recovery from overtraining. This means taking a complete break from intense physical activity to allow your body to heal. Sleep should also be prioritized each night, as it is during this time that the body undergoes most repair processes.14 To minimize risk of reoccurrence, incorporate rest days into your weekly routine, even after you’ve resumed training, to prevent future overtraining.
Maintain a balanced diet
A balanced diet is essential to support optimal training and recovery. Ensure your diet is rich in essential nutrients, including proteins, carbohydrates, fats, vitamins, and minerals. These nutrients support muscle repair, immune function, and overall health.1 Focus on whole foods like lean meats, fish, fruits, vegetables, whole grains, and healthy fats and avoid processed foods and excessive sugar, which can exacerbate inflammation and hinder recovery. If you’re unsure about your dietary requirements, consult a GP, nutritionist, or dietitian who will be able to provide tailored nutrition advice and suggest a plan that supports your individual training goals and overall health.
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Take your supplements
Supplements can aid recovery, especially if your diet lacks specific nutrients. Consider supplements like whey or plant-based protein, branched-chain amino acids (BCAAs), omega-3 fatty acids, and magnesium to reduce inflammation and muscle soreness, support muscle growth and repair, and promote recovery.15,16 Note that it is important to always consult with a healthcare professional before starting any new supplement routine to ensure they are suitable for your individual needs.
Focus on de-stressing your mind
Mental well-being is just as important as physical recovery. Engage in activities that help reduce stress and promote relaxation, such as mediation and yoga, and hobbies that are less physically demanding to help calm the mind, reduce anxiety, and promote overall well-being.17 During this period, it is essential to be patient and kind to yourself and acknowledge that recovery is a crucial part of the training process. Talking with friends and family about your feelings can also help provide support and help alleviate the psychological burden of overtraining.
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Return to exercise slowly
Once you start feeling better, gradually reintroduce exercise. Begin with low-intensity activities such as walking, light yoga, or gentle swimming. Pay close attention to how your body responds and adjust accordingly, gradually increasing the intensity and volume of your workouts while aiming to avoid pushing yourself too hard too soon. Listen to your body and adjust as needed to prevent a relapse into overtraining.
How to Avoid Overtraining
Listen to your body
Your body often gives signals when it’s time to slow down. Pay attention to signs of fatigue, soreness, and decreased performance. Adjust your training intensity and volume based on these cues to prevent overtraining. If you feel unusually tired or sore, take a rest day or opt for a lighter workout.
Keep track of your exercises
Maintaining a training log to monitor your workouts, including the exercises performed, intensity, volume, and rest periods can help to track progress, identify patterns, and prevent overtraining. Reviewing your log can provide insights into when you might need to scale back and take a break.
Incorporate rest days into your training
Incorporate regular rest days into your training schedule to give your body time to repair. Rest days are essential for muscle repair, energy restoration, and mental recovery, and can include both complete or active rest days with low-intensity activities like stretching or leisurely walking.
Create a mix of easy and hard training days
Balance your training program with a combination of high-intensity and low-intensity days. This approach allows your body to recover while still making progress towards your fitness goals. For example, follow a tough workout with a lighter, low-intensity session to ensure adequate recovery.
Check in with a training partner or PT
Regularly check in with workout partners or a personal trainer to discuss your training schedule. They can provide valuable feedback and help you recognize signs of overtraining that you might overlook. A knowledgeable PT can also help design a balanced training split that emphasizes adequate rest and recovery.
Stay hydrated
Proper hydration is vital for overall health and performance. Dehydration can increase the risk of overtraining and injuries.18 Ensure you drink enough water throughout the day, especially during and after workouts. Hydration helps regulate body temperature, transport nutrients, and remove waste products from the body.19
Take Home Message
Adopting a balanced approach to training and recovery is essential for long-term success and to minimize the risk of overtraining, risking both progress and overall health. Recognizing the signs and taking proactive steps to recover between workouts is crucial for both athletes and gym goers alike to maintain optimal performance both in and outside of the gym. Listening to your body, prioritizing rest, and maintaining a balanced diet are all steps that you can take to help prevent overtraining and allow for sustainable progress, helping you to achieve your fitness goals effectively and enjoy workouts more without sacrificing your health.
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