Hold onto Your Hard Won Fitness: Avoid Overtraining


Overtraining is the result of giving your body more work or stress than it can handle. Furthermore, overtraining occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage. Meanwhile, symptoms of overtraining are different from one person to another.  Also, any combination of symptoms of overtraining indicate that you are overtrained and need to recover.

Physical Symptoms of Overtraining

Non-Physiological Symptoms of Overtraining

Now, some non-physiological symptoms of overtraining include:

  • First, a feeling of lethargy.
  • Also, you notice a plateau in your performance.
  • In addition, you notice a drop in performance.  In fact, a drop in workout performance is one of the earliest signs of overload. Furthermore, altered performance levels are more apparent in endurance activities such as running or cycling.
  • Next, you notice an inability to complete workouts.
  • Also, there is poor co-ordination.
  • In addition, you notice a lack of appetite. Most of all, a decrease in appetite occurs in the middle to later stages of over exercising and goes hand in hand with feelings of fatigue and lack of motivation.  Meanwhile, by slowing down bodily processes like metabolism, the body attempts to force a reduction in its workload.
  • Finally, there is weight loss (when you are not even trying to lose weight).

Physiological Symptoms of Overtraining

In the meantime, physiological symptoms of overtraining include:

  • First, there is a loss of libido.
  • Also, swelling of the lymph glands is possible.
  • In addition, an abnormal heart rate is possible.
  • Next, you notice an elevated heart rate measured when you wake up in the morning.  Moreover, when you put more stress on the heart, it has to work a lot harder.  Furthermore, an increase in your normal resting heart rate, say from 45 beats per minute to 60 beats per minute, indicates that you are placing excessive stress on your body.
  • Also, you notice an elevated exercising heart rate.
  • In addition, you notice chronic muscle soreness.  Meanwhile, persistent muscle soreness that lasts for hours or days after your workout is a sure sign you need more rest.
  • Or, you may sprain or even fracture your foot from trying too hard, which will cause you to use crutches or knee scooters to get around.
  • Finally, you notice more frequent minor infections.

Psychological Symptoms of Overtraining

Meanwhile, psychological symptoms of overtraining include:

  • First, a feeling of tiredness.
  • Also you notice sleep disorder (either sleeping too much or too little). In addition, being in a state of overload comes with disrupted sleep patterns, so instead of getting much-needed rest, you become restless and can’t fall asleep.
  • Furthermore, you have a feeling of "heaviness".
  • Next, a desire to skip workouts. In fact, your body is telling you something and you should listen.
  • Also, a lack of enthusiasm when it comes to both the gym and everyday activities.
  • In addition, a decreased ability to concentrate is a sign of overtraining.
  • Next, changes in mood. Indeed, these signs are common when your body is overstressed physically.  By the way, the stress hormones you release when you are emotionally stressed are also released when you are physically overloaded.
  • Finally, there is a sense of irritability, depression and, anxiety.


In conclusion, it’s important to recognize overtraining and take steps to pull back. Furthermore, this will allow you and your body to get the maximum benefits from all your hard work.