All Pain Is No Gain- 5 Signs You Are Overtraining

when-to-take-a-rest-day
I used to be one of these fitness passionate who would always want to do more, being the best at everything, squeezing more time here and there to be fitter and stronger. My schedule was always busy with a workout and the idea of not doing anything one day would frustrate me. Although I felt some sort of achievement at the beginning, it didn’t take long before some of the consequences of overtraining caught up with me. If you can relate to this, make sure you don’t expose your body to unnecessary risks. Here are the top signs your body might need some rest.

 You are always tired and moody

We all love the energy boost we get from a great workout, but more exercise does not always mean more energy. If your workouts are regularly making you feel lethargic, then you’re probably doing too much.

You have trouble sleeping

If you are unable to sleep or need excessive sleep to recover from your workout, this might be a sign that you are overtraining.

 You are always sore

Feeling sore is completely normal when you are new to exercise or changing your routine. But if you are training regularly, you shouldn’t feel sore constantly. Depending on the muscle group and your fitness level, give your muscles 24 to 48 hours to recover between training sessions. If you still feel sore, you may be overtraining.

Your period is irregular or stopped

This is often experienced by female athletes. Exercising too much and eating too little, causes a drop of estrogens levels leading to an absence of menstrual periods. If sustained in the long term, this can also lead to osteoporosis, a disease in which your bones become more brittle and more likely to break. Not very sexy and healthy, is it?

 You are always ill

Exercising regularly is a good way to keep your immune system strong but overtraining may trigger the opposite effect.

If you feel like you are repeatedly prone to colds or it takes you longer to recover from it, you may need to take a few days of rest to let your body fully recover.

You don’t perform as usual

Do you find it difficult to complete your set of squats that you normally breeze through? Your nervous system is probably crying for some time off so it’s probably time to listen to it.

What to do in your rest day

Unless you booked a light yoga class, stay away from the gym. Your rest day is the opportunity for you to clear your mind and stop thinking about sets and reps. So go for a walk, meet your friends or just indulge yourself with your favorite TV series. Just chill!

21 Comments
  1. This is some great information. I think it’s easy to get wrapped up in a workout routine and feel like you’re getting results and just keep going and going. I used to do this all the time. I’d get excited to finally be working out again and then I’d go too hard and get sick and it would throw me off for weeks at a time!

  2. I have to share this with my daughter. She’s been on an intense training spree for the S African Swimming team and I’m a little worried that she might be overdoing it. She always seems tired and not her normal happy go lucky self. I assumed it was just the pressure but maybe she needs to slow down a little

    1. Hi Michelle, yest that may be an early sign of overtraining. I hope your daughter finds her way to balance her training better.

  3. This is such a great post to read. Good to know about the bad effect of overtraining. Our body is like our mobile phone. It needs to take a rest to charge just like our body. Our body needs good rest and to be strong again. We do not have to get tired because we can get sick just because of overtraining.

  4. Great article. Everyone really loves to do fitness and taking care of their body. but we should not tire of our body. This is yet another reason for us to have ill.

  5. These are fantastic tips and ones I will look out for when I up my game. I’m certainly not training enough at the moment and while my motivation and plummeted I do really miss the happy buzz I got from it.

  6. It’s been years since I had a real training schedules, but back in the time when I was fit and sporty, I had always paid much attention and listen to my body to slow down when necessary. These are excellent tips to avoid overtraining!

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