People, in general, worry about their lackadaisical behavior towards gyming and putting efforts to tone their bodies. But do not get mistaken by limiting your mind that there are only these types of people. It May be hard for a couch potato to believe, but there are other kinds of people who actually suffer because of excess training. Yes, this is so true! This situation is termed as Overtraining Syndrome, also abbreviated as OTS. Overtraining is a situation where people do more workouts as compared to recovery time in between the sessions.

Everything is at its best when they are in balance. This is why you should maintain a proper equilibrium of required recovery intervals between sessions of workouts.  If you are a health freak, chances are there that you might be unaware of whether you are over trained or okay trained. To help you stay better aware, we will be providing 13 signs of overtraining and some guide to overtraining recovery in the below sections.

Spare some minutes and make yourself aware of the signs of overtraining so that you do not miss the signs that your body provides to communicate with you.

Overtraining Syndrome
Overtraining Syndrome

Am I Overtraining? 

Get to know if you are one of the overtrained people by looking at the below-mentioned overtraining symptoms.

Some Signs of Overtraining

Here are the signs which reflects that you are overtraining

Not eating enough

Those gym freaks, the weightlifters who maintain an intense training schedule are also likely to severely cut down on calorie intake. Doing this will have a negative impact on your body as well as your health and performance.

If your body continuously utilizes the energy reserve without contributing anything to that fixed reserve, what do you think will happen? If you think you are going to get slim and trim then you are wrong. You will get thin and will have chances of developing nutritional deficiencies such as anemia.

Overuse injuries

Running time after time can prompt abuse wounds, for example, shin braces, stress cracks, and plantar fasciitis. Other such wounds include joint strains, broken bones, and delicate tissue wounds. High effect exercise, for example, running puts pressure and pain on your body. If in any unfortunate situation you get a cut or any kind of wound then instead of high-intensity workouts, give your body some time to heal the wound.


It is obvious for any person to get tired after a workout, but fatigue is the outcome of overtraining oneself. one of these signs of overtraining can be identified when you feel excessively drained, especially during or right after workouts. You may also develop much more severe conditions that will affect your cardiovascular, gastrointestinal, and endocrine systems. 

Soreness, strain, and pain

A workout is a stress when you force your body to go beyond its limit. This is nothing less than exploiting your health. Intense workout leads to sore, strained, and painful muscle. Overstressing your body might also make you suffer from injuries, such as microtears in your muscles. 

Reduced appetite and weight loss

While intense training people use to skip their on-time meals and when any person, in general, skip their meals, they tend to decrease their appetite. This is one reason.

The other and the most relatable cause for such a thing is, you see working out usually improves a person’s diet, but working out too much gives rise to hormonal imbalance which can influence how hungry and full your tummy is. 

Overtraining Syndrome
Overtraining Syndrome

Irritability and agitation

Overtraining causes stress in your body, which means they influence your stress hormone levels, which can cause misery, mental fog, and state of mind changes. You may likewise encounter anxiety and an absence of focus or excitement.

Persistent injuries or muscle pain

If your muscle pain is lasting longer or any injury is taking longer to recover then they are the signs of overtraining. Do not take them lightly because if you don’t let time and space for your wound to heal then they will linger for a lifetime by being a chronic injury. Recovery is impossible when your immune is overly stressed, hence it is recommended to have breaks or intervals in between the sessions. 

Overtraining Syndrome
Overtraining Syndrome

Decline in performance

When your body is exhausted, you can only dream to work to the best but in reality, an exhausted body can never achieve an efficient level of performance. You will feel a loss of strength, tired legs as well as hands, high rates of heartbeats, and many more. Overall, you will try to get more by not doing the exercises in a proper manner. This will in no way benefit your health. 

Workouts appear to be more challenging

Overtraining will make you feel the simplest of exercises harder to complete. Even lifting your hands up to the sky might look like a heavy task! In such situations where you have OTS, the increase in your perceived effort can make you feel like you’re working harder even though your body is working at its usual rate.

Disturbed sleep

Sound sleep is mandatory if you are health conscious. But, since you are aware that overtraining causes an imbalance in the hormonal levels of your body you should also know that this change hampers your sleep. You are likely to stay anxious and stressed before sleeping or which interfere in the middle of the night. 

Decreased immunity

Making overuse of your immunity is akin to deteriorating and sabotaging your immunity. The power of your body to fight against illness, viruses, infection, and bacteria's decreases, which as a result make you prone to fall prey to them.

Weight gains

This may get you bewildered for a minute but this is true. The imbalance of hormones in your body because of overtraining is the reason for weight gain and belly fats. This is one of the signs of overtraining that looks quite the opposite of why you want from intense training.

Loss of motivation

Due to mental and physical exhaustion, you may feel achieving your goals to be putting the Thames on fire and may lack the motivation to workout.

Overtraining Syndrome
Overtraining Syndrome

Tackle The Effects Of Overtraining

You must be curiously wanting to know how to recover from overtraining. The simplest and the most needed of all to recover overtraining or restrict overtraining is to take rest in between.

Give your body some time to breathe and adjust to the stress generated. Try to work out as much as it is required, i.e. do not overdo. Make a fitness schedule.

Other than these, you can also get some professional massage and relaxing baths. Listen to the genre of music that you love and get some sound sleep. Overtraining recovery is not such a tough task if you allow your body some time to cope up with the changes.

Maintaining a balance will help you stay motivated as well as happy. 

Also read; How Too Much of Overstretching Can Harm Your Body