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10 Signs You’re Overtraining

Jaime Alnassim

Online Coaching | Strength & Conditioning

May 3, 2020

Custome Online Coaching & Workout Plans

We have all been there, we take our workouts super seriously. The gym isn’t just a hangout place for you, it’s where you earn your muscle. However, you might have found yourself placing a mass amount of demand on your body and it might even be to the point of overtraining? 

But wait, what if I go to the gym five days a week for an hour a day? Isn’t that good and safe? Yes, that is a fair amount but this overtraining piece is for though who train hours every day and do not let their body’s recovery from the last workouts. If training becomes borderline addiction, maybe even to the point of possible harm, it’s probably time to reassess your goals. Does this sound like you? Are you someone who spends way (way, way, way, etc…) time in the gym? I might be time to talk to a professional coach to double-check your training habits and make sure you are staying safe. Either way, it is important to listen to your body and understand what it is trying to tell you. Here are ten common symptoms you should constantly look out for.

Altered resting heart rate

Have you noticed that heart rate monitors some guys wear at the gym (or nowadays people have them with smartwatches)? This might sound crazy but they can help indecent if you are overtraining. An alteration in resting heart rate is a result of an increased metabolic rate to meet the imposed demand for training. You can be a little more old fashion and check your heart rate before your training begins, getting out of bed, or anytime during the day. If your resting heart rate is unusually high or low, it might be time for a rest day, deloading, or even seak out medical construction, 

Insatiable thirst

Have you ever felt like you spent the day drinking so much water, only to still be thirty? No matter what you drink, you’ll still want more? If you get this feeling and you are also spending more time training (as in a lot more time), there is a chance you’re overtraining. But, what and how you ask. Well, Your body might be in a catabolic state, meaning it’s starting to consume its own muscle for protein. Being in a catabolic state naturally causes dehydration. Get sleep and drink your water.

Muscle soreness

After a workout, or even the next day it is normal to have some muscle soreness. It might affect your next workout a little but we have all been there with sore legs and trying to bench. But if you’re still sore past the 72-hour mark, be sure to schedule a break and rest. This type of extended soreness is a sign your muscles are not recovering and can have a negative impact on your muscle-building. According to Louie Simmons of Westside Barbell, a workout should not last longer than an hour and a half. I learned 45 minutes to 75 minutes is optimal. 


Let’s say you cannot sleep like you use to and even after a nice workout in the gym. This is most likely a result of a combination of the nervous system and/or hormonal system overload. Your body grows while resting, not training. If you cannot sleep, eat a lot of clean food and take a week off training altogether. It is okay to rest and let the body record. 


Isn’t going to the gym and working out supposed to make you happy? With all the endorphins and whatnots? Exercise is normally good for your mental health, however,  if you’re overtraining, it could have the opposite effect. You might be doing the workouts for other reasons, maybe you train because of “body image issues” and believe “the more you train, the better you’ll look.” It is important to know the real motives behind your training and to set realistic goals. Both short and long-term. Then create a plan and stick to it.

Frequent sickness

When you are feeling sick, that is not part of a healthy lifestyle. Sometimes your body is telling you that your immune system is suffering from overtraining. Being in a “continual catabolic state” lowers immunity and increases the chances of becoming ill.  Get rest and reduce training. 


If you go to the gym and constantly get hurt (besides lifting with bad form) and keep re-aggravating old injuries, you may be overtraining. But how? Because when you are overtrained, your body doesn’t get enough time to recover between workouts. That means that at some point you begin training in a weakened state. If you do this often, you will likely increase your chance of injuries. It is okay to do low-intensity and completely different style of training, away from weights.

Decreased motivation

This could be most people on a daily base, but if you are someone who lives for the workout and doesn’t miss a workout; then suddenly become uninterested, you’re might be overexerting yourself. Instead of going to the gym and possibly risking injury by just ‘going through the motions’, take some time off. Improperly performing an exercise is not the way to get more results, reducing the training volume of what you do after a little time off and you’ll notice a difference. 

Lowered self-esteem

For most guys (and some ladies), it is normal to feel an accomplishment after an intense workout. But when you get obsessed with training, it’s easy to fall into the trap of thinking that “more is better.” This feeling can affect the body’s nervous system and affects your level of ‘happiness’ to train. And with lack of proper nutrition, hydration, sleep, and stressors… it can all add up. 

Stopped progress

Maybe you have noticed that you are not making progress like you use to? When you’re overtraining, your body is going in the opposite direction of growth. If your muscles are torn (sore)  and all you’re doing is re-tearing them, it is hard to have progress. Muscles need a chance to repair and recover. It is only possible when your body is given the proper time to rest and recover before being forced into more exercise.

Always remember proper nutrition, hydration, sleep, and try to relax. Enjoy the gym and head on over to learn about Progressive Overloading to get an idea of how to program a workout. No more overtraining and going backward.

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