Overtraining during exercise is a relatively uncommon phenomenon in the general population. However, it can lead to physical and emotional burnout, decreased performance measures, and increased risk of injury. Understanding the signs and symptoms of overtraining can help you to avoid it and keep your fitness routine healthy and effective.

In weight lifting, overtraining can occur when you lift weights too frequently or with too much intensity, without allowing sufficient recovery time. For example, if you are lifting heavy weights repeatedly every day or multiple days in a row without resting the specific muscle group, you may be overtraining. This can lead to prolonged muscle fatigue, joint pain, decreased strength, and increased risk of injury.

In endurance exercise, such as running or cycling, overtraining can occur when you train too often or too intensely, without enough rest and recovery. For example, if you are running long distances (or high volume of fast sprints) most days of the week without allowing your body to recover, you may be overtraining. This can lead to decreased performance, excessive fatigue, increased risk of injury, and even illness from over-stressing your body’s systems.

Here are some proposed signs and symptoms of overtraining to look out for (1,2):

1.    Persistent fatigue and lack of energy, even after rest and sleep, that doesn’t improve by the time you want to exercise those muscles again

2.    Decreased performance over successive sessions/week, such as slower times or lower weights lifted.

3.    Increased heart rate at rest and changes in Heart Rate Variability (HRV)

4.    Decreased appetite.

5.    Insomnia or difficulty sleeping.

6.    Mood changes, such as irritability or depression.

If you suspect that you may be overtraining, there are several steps you can take to fix the issue and avoid further damage to your body. Here are some tips:

1.    Press pause: Sometimes, the best way to recover from overtraining is to take a break from exercise altogether. This will give your body time to rest and recover. You may want to take a few days off or even a week or two, depending on the severity of your symptoms.

2.    Adjust your routine: If you don't want to take a complete break, you can adjust your routine to allow for more rest and recovery time of the overtrained muscles/body systems. For example, you can decrease the frequency or intensity of your workouts, incorporate more rest days into your routine, or switch between exercise type (strength training, cardio, mobility/yoga, etc)

3.    Focus on recovery: When you're overtraining, recovery becomes just as important as exercise. Make sure you are getting enough sleep, eating a healthy diet, hydrating well, and practicing stress-reducing activities such as yoga, meditation/mindfulness, or TRE.

4.    Seek help: If your symptoms persist or become severe, it may be time to seek help from a medical professional or personal trainer. They can help you identify the root cause of your overtraining and develop a plan to get back on track.

Overtraining during exercise can have serious consequences for your physical and emotional health, which is why understanding the signs and symptoms of overtraining, as well as how to fix the issue, is crucial for staying healthy and achieving your fitness goals. Remember to listen to your body!

References

1. Weakley, J., Halson, S. L., & Mujika, I. (2022). Overtraining syndrome symptoms and diagnosis in athletes: Where is the research? A systematic review. International Journal of Sports Physiology and Performance, 17(5), 675-681.

2. Chung, Y., Hsiao, Y. T., & Huang, W. C. (2021). Physiological and psychological effects of treadmill overtraining implementation. Biology, 10(6), 515.

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