13 Signs of Overtraining and What to Do About It

Overtraining syndrome (OTS) can lower your fitness level, negatively affect your performance, and cause injuries. Weightlifting, cardio, and HIIT workouts can all lead to burnout. It’s also typical in single-sport athletesOvertraining can occur when you work out without allowing enough recovery time between sessions. After a certain point, too much exercise can be harmful to your health and hinder your results, especially if your workouts are close together.

Avoid overtraining by working out within your limits and allowing enough recovery time between workouts. Be sure to fuel your workouts so you have enough energy to sustain your training, and take care of yourself after each training sessionRead on to take a closer look at some of the signs of overtraining as well as ways to prevent, treat, and recover from OTSSigns and symptoms of overtraini1. Not eating enoWeightlifters who maintain an intense training schedule may also cut back on calories. This can negatively affect health and performance. If your body consistently draws on its energy reserves, you may develop nutritional deficiencies such as anemia.

More serious conditions can arise that affect your cardiovascular, gastrointestinal, and endocrine systems. It’s also possible to develop nervous system and reproductive system complications, including period loss or irregular cycles2. Soreness, strain, and paPushing yourself past your limits during a high-intensity interval training (HIIT) workout can lead to muscle strain and pain. Overstressing your body can cause soreness and injuries. You may experience microtears in your muscles as well.

3. Overuse injuriRunning too often can lead to overuse injuries such as shin splints, stress fractures, and plantar fasciitis. Other overuse injuries include joint strains, broken bones, and soft tissue injuriesHigh impact exercise such as running puts stress and wear and tear on your body. If you have an injury, take a break from all types of training to allow it to heal4. FatigIt’s somewhat normal to feel tired after exercise, but fatigue happens when your body repeatedly doesn’t fully recover after you work out. You may feel excessively drained, especially during or right after workouts.

Fatigue can also set in when you regularly don’t get enough fuel before you train. Your body then has to use its carbohydrate, protein, and fat reserves for energy5. Reduced appetite and weight lWorking out usually leads to a healthy appetite. However, working out too much can cause hormonal imbalances that can influence how hungry or full you feel. OTS can cause exhaustion, decreased appetite, and weight loss6. Irritability and agitatOvertraining can affect your stress hormone levels, which can cause depression, mental fog, and mood changes. You may also experience restlessness and a lack of concentration or enthusiasm.