5 Signs You’re Overtraining and How to Recover
Hey there, brother. Let’s talk about something that’s been on my mind a lot lately—overtraining. As someone who’s been both a personal trainer and a lifelong fitness enthusiast (and, yes, a 51-year-old who’s felt the aches and pains of pushing too hard), I’ve seen this issue from every angle. Overtraining is one of those sneaky problems that can creep up on you, whether you’re a gym rat, a runner, or just someone trying to stay in shape. The tricky part? It doesn’t always look like you’d expect.
So, let’s dive into the five signs you might be overdoing it—and, more importantly, how to bounce back stronger than ever. Trust me, I’ve been there, made the mistakes, and learned the hard way so you don’t have to.
1. You’re Always Tired, No Matter How Much You Sleep
This one hits close to home. A few years ago, I was training for a half-marathon while also keeping up with my strength training routine. I thought I was doing everything right—eating well, staying hydrated, and getting my eight hours of sleep. But no matter what, I felt like I was dragging myself through the day.
Turns out, I was overtraining. When you push your body too hard without enough recovery, your central nervous system gets fried. This can lead to chronic fatigue, even if you’re logging plenty of hours in bed.
What to do:
If you’re feeling perpetually wiped out, it’s time to dial it back. Take a rest day (or three). Swap intense workouts for lighter activities like walking, yoga, or stretching. And don’t underestimate the power of a good nap—your body will thank you.
2. Your Performance Has Plateaued—Or Gotten Worse
Here’s the irony of overtraining: the harder you push, the worse your results can get. I remember a client who came to me frustrated because her lifts weren’t improving, even though she was spending hours in the gym every day. She was convinced she needed to work harder, but what she really needed was a break.
Overtraining can lead to decreased strength, endurance, and coordination. Your muscles need time to repair and grow, and if you’re not giving them that, you’re just spinning your wheels.
What to do:
If you’ve hit a wall, take a step back. Reduce your training volume by 20-30% for a week or two. Focus on quality over quantity—shorter, more intentional workouts often yield better results than marathon sessions.
3. You’re Constantly Sore (And Not the “Good” Kind)
A little soreness after a tough workout? Totally normal. But if you’re waking up every morning feeling like you’ve been hit by a truck, that’s a red flag. I’ve been there—aching joints, stiff muscles, and the kind of soreness that makes stairs your worst enemy.
Overtraining can lead to delayed recovery and chronic muscle soreness. It’s your body’s way of saying, “Hey, I need a break!”
What to do:
Incorporate active recovery into your routine. Think foam rolling, light stretching, or even a massage. And don’t be afraid to take a full rest day—your muscles need it. Also, make sure you’re fueling properly. Protein, healthy fats, and plenty of water can help speed up recovery.
4. Your Mood Is All Over the Place
This one might surprise you, but overtraining doesn’t just affect your body—it messes with your mind, too. I’ve had days where I felt irritable, anxious, or just plain down for no apparent reason. At first, I chalked it up to stress or lack of sleep, but eventually, I realized it was tied to my training.
Overtraining can disrupt your hormones, including cortisol (the stress hormone) and serotonin (the feel-good hormone). This can lead to mood swings, anxiety, and even depression.
What to do:
Listen to your body—and your mind. If you’re feeling off, take a mental health day. Spend time doing something you enjoy, whether it’s reading, spending time with loved ones, or binge-watching your favorite show. And don’t underestimate the power of a good laugh—it’s great medicine.
5. You’re Getting Sick More Often
Here’s something I learned the hard way: overtraining can weaken your immune system. A few years ago, I kept catching colds and couldn’t figure out why. Turns out, my intense training schedule was leaving me run-down and more susceptible to illness.
When you overtrain, your body is in a constant state of stress, which can suppress your immune function. This makes it harder to fight off infections and viruses.
What to do:
If you’re getting sick more often than usual, it’s time to ease up. Focus on rest, hydration, and nutrition. Foods rich in vitamins C and D, zinc, and antioxidants can help support your immune system. And don’t forget the basics—wash your hands, get plenty of sleep, and stay hydrated.
How to Recover and Come Back Stronger
Alright, so you’ve identified that you’re overtraining. Now what? Here’s the good news: recovery is totally within your reach. Here are a few strategies that have worked for me and my clients over the years:
- Prioritize Sleep – Aim for 7-9 hours of quality sleep each night. This is when your body does most of its repair work.
- Eat for Recovery – Focus on whole, nutrient-dense foods. Protein, healthy fats, and complex carbs are your friends.
- Hydrate – Dehydration can exacerbate fatigue and soreness. Drink plenty of water throughout the day.
- Listen to Your Body – If you’re feeling tired or sore, it’s okay to skip a workout. Rest is just as important as training.
- Mix It Up – Cross-training can help prevent overuse injuries and keep things fresh. Try swimming, cycling, or yoga to give your body a break.
Final Thoughts
Overtraining is one of those things that can happen to anyone, no matter how experienced or fit you are. The key is to recognize the signs early and take action before it leads to burnout or injury. Trust me, I’ve been there—more times than I’d like to admit. But the good news is, with a little rest and TLC, you can bounce back stronger than ever.
So, take care of yourself, my friend. Your body is your greatest asset, and it deserves to be treated with kindness and respect. And remember, fitness is a journey, not a sprint. Slow and steady wins the race.
Sources That Supports The Claims
- https://www.webmd.com/fitness-exercise/what-to-know-about-overtraining
- https://www.hss.edu/article_overtraining.asp
- https://www.trainingpeaks.com/blog/all-about-overtraining/
- https://www.uclahealth.org/news/article/no-pain-no-gain-training-too-hard-can-have-serious-health
- https://www.onepeloton.com/blog/signs-of-overtraining/
- https://www.lifeextension.com/wellness/fitness/overexertion-how-to-recover
- https://www.everyoneactive.com/content-hub/fitness/overtraining/
- https://blog.nasm.org/strategies-for-overcoming-overtraining
- https://www.nuffieldhealth.com/article/what-is-overtraining-signs-symptoms-and-treatments
- https://www.bangkokhospital.com/en/content/overtraining-syndrome
