How to Know If You’re Overtraining: Key Signs and Symptoms
Overtraining happens when you work out too much without giving your body enough time to recover. It’s common for people who are motivated and want quick results - but pushing too hard can backfire.
As a personal trainer, I often see clients struggle because they don’t realize they’re overtraining. Knowing the signs early can help you avoid injury, burnout, and setbacks.
Here are the key signs and symptoms to watch for.
1. Constant Fatigue
If you feel tired all day, even after rest, your body is probably worn out. For example, one client told me she felt exhausted even during simple tasks like walking her dog. She was training six days a week without proper rest.
2. Performance Drops
Have your weights gone down? Are you running slower? A client I worked with noticed he couldn’t lift his usual bench press weight after weeks of heavy training. This was a clear sign his muscles hadn’t recovered.
3. Muscle Soreness That Doesn’t Go Away
Normal soreness lasts 1-2 days. If soreness lasts a week or more, that’s a red flag. One client had persistent leg soreness for over a week, which kept her from squatting properly.
4. Trouble Sleeping
Overtraining can mess up your sleep. A client told me he lay awake at night feeling restless after intense daily workouts.
5. Increased Injuries
More aches and pains mean your body can’t heal well. I had a client who developed a nagging shoulder pain because she ignored early signs of overtraining.
6. Mood Changes
Feeling grumpy or stressed? That could be overtraining. One client said she was more irritable and anxious, which improved after cutting back on workouts.
7. Loss of Motivation
If you start skipping workouts or feel bored, your body might be telling you to rest. A client I trained lost interest in the gym until we adjusted her plan and added rest days.
What To Do If You’re Overtraining
Take Rest Days: For example, one client improved greatly just by taking two rest days a week.
Lower Workout Intensity: Try lighter weights or fewer reps.
Prioritize Sleep: Aim for 7-9 hours each night - I recommend this to every client.
Eat Well: Good nutrition helps your body recover faster.
Listen to Your Body: Pain and fatigue are signs to slow down.
Ready to Train Smarter and Avoid Burnout?
If you’re questioning whether your current routine is truly working for you, I can help you design a more effective and sustainable training plan - one that gets results without pushing you to the point of overtraining.
If you're based in West London, particularly around the Chiswick area, feel free to get in touch and book your free consultation and session today. Let’s build a plan that works for you.