Signs of Overtraining – Are You Over Doing It?

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signs of overtraining

Yes, exercising is great for human health. There is no doubt about that. However, there is also such thing as too much of a good thing, even exercise.

If you exercise way too much, you might be overtraining. Let’s talk about the five main signs of overtraining to look out for.

1. Lower Performance

One of the biggest signs that you are overtraining is if you experience lower performance.

In other words, if you are doing the same exercises as the day before, but you have a lower ability to perform them, it might be due to overtraining. 

If you have less strength, speed, agility, and endurance when doing the same exercises as previously, you are probably overtraining.

On that same note, this also has to do with perceived effort. If you have to put more effort into completing the same exercise routine as previously, you are probably overtraining.

If it feels like you have to expend more energy and effort to complete the same set of exercises as before, it is most likely due to overtraining.

If you have an abnormally elevated heart rate while exercising, especially in comparison to previous workout sessions, overtraining is most likely to blame.

2. High Level Of Fatigue

Another sign that you are most likely overtraining your body is being excessively fatigued and tired. Yes, you should feel a bit tired after working out, and some sore muscles never hurt, either. This is the way in which your body grows.

However, if the fatigue is adding up and tiredness is getting worse day after day, it could be due to overtraining.

That tiredness and fatigue does actually build up within the body, and if you don’t give it enough time to rest, it won’t ever fully go away.

If this is the case for you, you either need to cut back on the amount of exercise you are doing, or take an extra rest day in between training sessions.

3. Depression, Moodiness, & Agitation

For one, overtraining can cause an excessive amount of stress hormones to be created and accumulate in your body.

These include epinephrine and cortisol. If you exercise way too much, these hormones can be produced in abundance, as well as the fact that they don’t have enough time to break down before you exercise more and produce more hormones.

If you are excessively moody and agitated, overtraining could be to blame.

Also, if you are going through grueling training routines, combined with a lack of sleep, it can also cause severe stress, anxiety, and depression.

Keep in mind that active recovery and rest are both very important when it comes to exercising, while also preventing stress, anxiety, depression, moodiness, and extreme irritability.

4. Chronic Pain & Injuries

Muscles and joints all need time to recover after exercising. That is just the way it is. Muscles grow by actually breaking down a little bit before they grow back bigger and stronger.

If you are overtraining, your muscles simply don’t have enough time to heal and recover before your next training session.

This is why many people do legs on one day, the torso on another, then an arm day, and so on and so forth. It’s important because if you overtrain, you can strain muscles to the point where serious injuries may occur.

5. Appetite Loss & A Lack of Energy

Yes, technically speaking, exercise uses up calories and should cause you to be hungry.

However, the psychological stress we mentioned before, related to overtraining, can actually decrease your appetite. If you are exercising as lot, but are not hungry, it could be due to overtraining.

On that same note, overtraining your body can also lead to nutrient deficiencies, because your body is using too many of the nutrients you are eating in a short period of time, which could also be due to a lack of appetite. If you have excessively low energy, overtraining could be to blame.


Remember folks, exercising is great and it is something everybody should do. However, you do need to moderate yourself, because too much of anything is not good, even exercise.

If you are experiencing any of the above symptoms, you might want to cut down on your exercising.

Last Updated on March 29, 2019

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