Overtraining

Overtraining occurs when the volume and intensity of your workouts exceed your body’s ability to recover. It leads to diminished performance, physical symptoms, and mental burnout.

Common Symptoms of Overtraining

🧠 Mental/Emotional Symptoms:

Loss of motivation to train

Increased irritability, anxiety, or depressionPoor concentration or mental fogSleep disturbances (insomnia or unrestful sleep)

🏋️ Physical Symptoms:

Decreased strength, stamina, or performance

Persistent soreness or muscle tightnessFrequent injuries (strains, sprains, joint pain)Elevated resting heart rateLowered immune function (more frequent colds)Loss of appetite or unexplained weight lossHormonal disruptions (e.g., low testosterone)

 

Solutions to Overtraining

1. Rest & Recovery

Take a full rest week or reduce training intensity/volume.

Use active recovery (light walking, stretching, swimming).Ensure at least one full rest day per week.

2. Sleep Optimization

Aim for 7–9 hours per night of high-quality sleep.

Use strategies like regular sleep timing, no screens before bed, and a dark/cool room.

3. Nutrition Support

Increase caloric intake during high training volume periods.

Prioritize protein intake (1.6–2.2g/kg bodyweight).Ensure adequate carbs and fats to support recovery and hormones.Hydrate properly—dehydration can amplify fatigue.

4. Reduce Training Load

Lower intensity (weights) or volume (sets/reps).

Deload every 4–8 weeks with lighter sessions.Shift to maintenance training temporarily.

5. Manage Stress

Incorporate meditation, deep breathing, or yoga.

Reduce external stressors where possible.Monitor lifestyle factors like work overload or relationship issues.

6. Track Biofeedback

Use tools like HRV (heart rate variability), resting heart rate, mood logs, or sleep trackers.

Keep a training journal to identify when performance drops or fatigue accumulates.

When to Seek Help

If symptoms last longer than 2–3 weeks despite rest, consider:

Seeing a sports medicine doctor

Testing for hormonal imbalances (testosterone, cortisol)Getting a blood panel to rule out anemia or nutrient deficiencies