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Signs of Overtraining You Should Watch Out For

Signs of Overtraining You Should Watch Out For

When we get into our workout gears, most of us have the mindset of giving it our all and not quitting under any circumstances. While that is a valiant attitude to have, you need to remember that your health should be your priority at the end of the day.

Sometimes, we train ourselves so hard and push so deep that we put our life at risk.  Overtraining takes place when you workout continuously without giving your body and mind enough recovery time between sessions. It can not only result in injuries but in some cases, the results could be fatal.   

Clearly, this is something that you want to avoid. To help you avoid this situation, we are going to help you identify the signs of overtraining. 

What is Overtraining?


Before we list out the signs of overtraining, let us explain to you what it is in detail. Overtraining Syndrome (OTS), as it is known medically, can jeopardize your fitness level, thereby, negatively affecting your performances and causing injuries. Overtraining is mostly seen in single-sport athletes.

Many people aren’t aware of the dose-response relationship, which essentially means that the more you work out, the more benefits you receive. However, there is a tipping point after which if you exercise, you would end up harming your body than helping it.  

Signs of Overtraining

Signs of Overtraining

Please remember, not all of the following signs will be seen in everyone. Most of them are very subjective. Some people might witness all the signs. Others might feel a couple of them, while others might experience just one of them. The important thing here is not to underestimate the signs. Fitness is all about developing an understanding of how your body works.

Alright, with the groundwork being laid, it is time to put down the signs of overtraining.


Feeling tired after exercising is normal and nothing out of the ordinary. However, if you feel excessively drained during or after the workout to a point where you feel you don’t even have the energy to do basic movements, then you should be alert. This basically happens when your body isn’t able to fully recover from the workout session.

Agitation and Irritation

Fitness adds a level of calmness to you.  Your body feels relaxed and stress-free after a healthy workout session. Overtraining, on the other hand, can cause depression, mood swings, and mental fogs as it dramatically stresses your hormone levels. You would also experience difficulty in concentrating and would be plagued by a feeling of restlessness. Your level of enthusiasm would see a significant drop as well.

Inadequate Eating

People who overtrain often cut back on their calories to a point where it negatively affects their health. When you push yourself too hard, you deplete your body of the energy that you have.  As a result, you might develop various nutritional deficiencies such as anaemia. Furthermore, a loss of appetite or an unwillingness to eat can severely affect your gastrointestinal, endocrine, and cardiovascular systems.  You might also develop complications in your nervous and reproductive systems as well. A dramatic weight loss in a short span of time can also be a major sign of overtraining.

Improper Sleep

Overtraining can disrupt your hormones, which would make it difficult for you to relax. As a result, it will take a longer time for you to go to sleep. You won’t be well-rested. If you don’t take proper actions, you might even develop insomnia.  Your body needs a solid seven hours of sleep after a workout session. When you can’t sleep due to overtraining, it would further add to the tiredness the next morning.

Frequent Cold

Another underestimated sign of overtraining is catching cold. Most people wouldn’t associate with overtraining. But if you dig deep to the root cause of the cold, you may be surprised. This is because overtraining can harm your immune system. This, in turn, makes you more susceptible to fall sick every time you encounter a virus.  So, do not neglect this point if it happens frequently.

Reduced Sex Drive

When you are severely exhausted, you would lose interest in sex. It has been seen that one of the reasons for low libido is due to increased intensity in training.  This is true for both men and women. Of course, hormonal changes are a big factor in it, which results from overtraining.

Workout Sessions Seem More Challenging Than Usual

Disadvantages of Overtraining

When you are overtraining, your workout session would seem more challenging than it used to previously. You would feel that you are required to put much more effort. This might be because your heart is beating at an unhealthily fast rate and is taking a long time to rest.  

Halted Progress

Are you feeling that your body is not showcasing any change despite you working out to the best of your abilities? Well, this might be another sign of overtraining. This is because your body stops growing or worse, goes through the opposite direction of growth when you are overtraining.  Your muscles need a chance to repair and rest. This happens when you are giving them the time to recover and rest.    

Insatiable Thirst

Overtraining makes you have an unquenchable thirst. You would feel that no matter how much you drink, you are still thirsty.  This happens because overtraining puts your body in a catabolic state. This means that your body is in a constant state of dehydration.  


On average, if you are spending more than five hours in the gym or if you finding yourself to be addicted to it, then you are definitely someone who could be overtraining. Take note of all of the aforementioned signs and make sure to keep yourself protected.

Remember, no amount of workout is worth your life. After all, what good a workout is if it injures you and puts your life at jeopardy?