5 Signs You're Overtraining (and How to Fix It)

Pushing yourself in the gym is essential for progress, but there’s a fine line between challenging yourself and overtraining. Overtraining occurs when your body doesn’t have enough time to recover from the physical stress of exercise, leading to decreased performance, fatigue, and even injury. If you’ve been feeling off lately, here are five signs you might be overtraining, and what you can do to fix it.

1. Persistent Fatigue and Low Energy

Feeling constantly tired, even after a good night's sleep, can be a major indicator of overtraining. When your body doesn’t have sufficient time to recover, your energy stores become depleted, leaving you feeling sluggish throughout the day.

How to Fix It:

• Take a few days off or incorporate active recovery (like light stretching or walking).

• Prioritise 7-9 hours of quality sleep each night.

• Consider adjusting your training schedule to allow more recovery time.
  

2. Decreased Performance in Workouts

If your strength, endurance, or overall performance starts to decline despite consistent training, your body might be signalling that it’s overworked. Overtraining can hinder muscle recovery and negatively impact your progress.

How to Fix It:

• Scale back on high-intensity workouts and focus on form and technique.

• Track your workouts to identify patterns of decline.

• Incorporate deload weeks to reduce training volume and intensity.
  

3. Increased Irritability and Mood Swings

Exercise boosts mood by releasing endorphins, but too much exercise can have the opposite effect. Overtraining can disrupt hormonal balance, leading to irritability, anxiety, or even depression.

How to Fix It:

• Practice mindfulness techniques like meditation or breathwork.

• Ensure you're consuming enough calories to support your activity level.

• Adjust your training load to better suit your lifestyle and stress levels.
  

4. Persistent Muscle Soreness and Joint Pain

Delayed Onset Muscle Soreness (DOMS) is normal after a tough workout, but persistent soreness and joint pain may indicate inadequate recovery. Overtraining can cause chronic inflammation, increasing your risk of injury.

How to Fix It:

• Schedule regular rest days and listen to your body’s signals.

• Use recovery tools like foam rollers, massage, and cold therapy.

• Focus on proper hydration and nutrition to aid muscle recovery.
  

5. Weakened Immune System

Overtraining can suppress your immune system, making you more susceptible to illnesses like colds and infections. If you’re getting sick more often, it might be time to evaluate your training habits.

How to Fix It:

• Reduce your training load and increase rest days.

• Prioritise nutrient-dense foods rich in vitamins C, D, and zinc.

• Stay hydrated and manage stress levels effectively.
  

Listening to your body is crucial for long-term fitness success. If you recognise any of these signs, don’t be afraid to take a step back and give your body the recovery it needs. Remember, rest and recovery are not signs of weakness, they’re essential components of an effective training program.