Overtraining: Signs, Cause, Prevention, And Solutions!

What is Overtraining Syndrome:-


Overtraining definition: Overtraining means when we exercise too much without getting enough rest and recover our muscle breakdown. You need to know about Overtraining – Signs Cause Prevention Solutions to prevent overtraining.  

It is most common in people who lift the high weight, but it also occurs in others who are physically active just like – Runners, Athletes, and also in Soldiers.

Too much exercise causes overtraining and it can disturb you physically, mentally, and emotionally. Overtraining also called over exercise symptoms.

Overtraining syndrome (OTS) can decrease your fitness level, can negatively affect your performance, and cause various injuries. 

High Weightlifting, HIIT workouts, and Cardio workouts can all cause burnout. You know your strength and stamina, avoid overtraining by exercise, how much you can don’t force your body. It can harm your body

Take care of your body, fuel your body before exercise so that you have enough energy for the workout. Also, get enough nutrition and rest to recover your muscle. 

We all know that athletes are trained to increase their performance so that they do much exercise, they need enough rest and recovery of muscle breakdown. If they ignore it, then it may cause overtraining. 

After exercise, we need to cool down over the body, there are various ways to cool down after workouts.

There are various symptoms of overtraining check out here:-

20 Signs of Overtraining:-


There are 10 signs of overtraining (overtraining effects) people suffer from. And from these, you can test yourself about overtraining syndrome test. Here you will know about all of them-

1. Muscle loss:-

Due to overtraining, you are unable to recover or repair your muscle breakdown. This will cause muscle loss (catabolism)

Overtraining decreases your metabolic rate. This will increase your fat gain. You are trying to gain muscle and lose weight but it happens in reverse.

2. Pain in joints:-

High training and lack of rest and recovery can cause pain in joints. Because continued exercise causes strain in joints.

Also Read, 10 Disadvantages of Push Ups

3. Difficulty in sleeping:-

When we sleep, this is the time of rest and recovery of muscle breakdown of our body. Overtraining increases the production of stress hormones.

This will increase the difficulty in sleeping. Less sleeping decreases the rest and recovery time. And muscle growth will decrease and our stress increases.

4. Frequent illness:-

Overtraining your body can decrease the ability to deal with oxidative stress. That can decrease our immune system and we can suffer from frequent illnesses.

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5. Sore muscles:-

Sore muscles(soreness) are also called delayed-onset muscle soreness (DOMS). Due to lifting high weight and continued workout your body can cause soreness and internal injuries.

Soreness can disturb you mentally and your daily routine.

6. Fatigue:-

Fatigue and burnout are common signs of overtraining. Overtraining decreases your body’s energy by reducing cortisol and thyroid hormone levels in your body.

Fatigue also can happen when you don’t fuel your body before a workout.

In fatigue, you feel excessively drained before and after your workout.

Also Read, 10 Disadvantages of HIIT Training

7. Loss of grip strength:-

Overtraining may decrease your grip strength. In the morning it is hard to measure your grip strength, so measure it in the afternoon. This is the best way to find overtraining.

If normally it is easy to grip for you, then you find it more difficult during overtraining.

8. Psychological negative effects:-

There are many psychological negative effects of overtraining. It can disturb you mentally, lose your focus, and behave rudely. And it can also disturb your daily routine of life.

9. Increased Difficulty:-

Overtraining decreases your performance so that your workout will be more challenging for you. It increases your difficulty.

If you feel your workout more harder than usual and your training intensity then you may have overtraining.

10. Lack of Appetite:-

Overtraining imbalanced our hormone system. Which can affect our mealtime and hunger.

In athletes overtraining can decrease protein intake and so on.

11. Overtraining Depression:-

Overtraining Depression affects us mentally which causes a disturbance, mood problems, and focus. Lack of focus affects our daily life, work, and intelligence.

12. Decreased Libido/Reduced sex drive:-

By causing hormone imbalances and mood disturbances overtraining reduced sex drive.

Too much training can decrease testosterone levels. Especially in men, which can affect sex drive.

If you avoid Overtraining Signs Cause Prevention Solutions.

13. Overtraining Syndrome Weight Gain:-

Overtraining causes hormone imbalances that affect our mealtime and hunger. That will cause fat gain.

14. Overtraining Heart Rate:-

In a study, it is found that overtraining can increase our morning resting heart rate by about 10 beats per minute. 

15. Not eating enough:-

Weightlifters have their own schedule and diet plan. Not eating enough will cause muscle loss because of less protein intake.

It can also affect your cardiovascular, gastrointestinal, and endocrine systems. In women, it can affect including the period loss or irregular cycles.

16.  Overuse injuries:-

Overuse injuries such as shin splints, stress fractures, and plantar fasciitis caused by overtraining. Other overuse injuries include joint strains, broken bones, and soft tissue injuries.

High impact exercises just like HIIT workouts, Cardio workouts, Strength Training, and Running can cause overuse injuries. So if you have injuries, then take a rest till you get well.

17. Irritability and agitation:-

Overtraining affects our hormone levels, also stress hormone, that will cause stress, mood change, and depression. 

18. Decline in performance:-

Overtraining affects our strength and performance. We feel the workout is more difficult than other days due to overtraining.

If you don’t know about Overtraining Signs Cause Prevention Solutions.

19. Decreased immunity or illness:-

Overtraining affects our hormone levels and also affects our immune system. Due to low immunity, we can suffer from illness.

20. Loss of motivation:-

You may find it difficult to stay motivated to continue. This is because of mental stress and not achieving our fitness goals. 

Try to make positive changes in your life and also in workout, so that you will stay motivated and enjoy it.

 Causes of Overtraining:-


Like others, physical exercise may be chemically addictive. Overtraining mostly happens in people who do heavy exercise just like HIIT workouts, Cardio workouts, Running, and athletes. 

Too much exercise to improve strength without rest and recovery time can cause overtraining. 

This is common in athletes because of excessive exercise for improvement and building up strength and stamina.

You need to know about Overtraining Signs Cause Prevention Solutions. 

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When to take a break:-

When you have any injuries, then you need to take a break until you fully get well, and also when you experience burnout. You need to stay away from any high workouts.

Also you need to take enough rest after exercise to recover your muscle breakdown.

How to Prevent Overtraining:-


To prevent overtraining, you need to take a rest after the workout to recover your muscle breakdown. Take a gape for targeting each muscle group

Take a break between workouts when needed and keep a leap of around 30 second for the next type of workout.

Schedule rest days, In rest days you can do low impact exercises just like yoga, swimming, and walking. 

You can also do meditation or yoga nidra to decrease your stress level and get relaxed.

Get a diet that has enough protein to build muscle and also eat fresh fruits and vegetables. 

Be aware about Overtraining – Signs Cause Prevention Solutions.

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Overtraining Diet:-

Take a diet that has enough nutritions that can help to prevent and treat overtraining.

Best diet must have high protein and other nutritions. And it is low fat, healthy for your body.

How to Recover from Overtraining:-


What are two things you can do to recover from overtraining? There are various solutions for overtraining check here-

1. Take Time Off:-

If you have an injury then you need to take time off until the injury gets well and you feel good.

A balance between stress (from competition, training, and life) and recovery is very important especially for athletes and people who do exercise with high weight. 

Athletes are going to do a lot of exercises to achieve high performance, it is important to take a rest and if you are suffering from overtraining then it is mandatory.

“In a case study report of an overtrained elite international rower, 12 full rest days followed by six weeks of reduced-volume training allowed her to get back to competing within four months. She became the European rowing champion later that year.

Take time off if you notice some sign of overtraining.

If it is hard for you to take time off, then you need to think that if you got an injury or illness then also you need to take time off.

2. Sleep More:-

Getting enough sleep is critical for recovery from stress and workout. But overtraining can make it difficult to sleep. You need to ensure you adequately recover from stress and overtraining.

High competition, heavy training and real life stress can reduce sleep hours and sleeping quality.

Along with improving your performance, strength, and stamina, it is also important to increase your sleep hours to reduce the risk of overtraining, stress, injury, and illness.

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3. Manage Life Stress:-

When you have too much stress in your life, then it will also affect your workouts.

Life stress just like increasing work hours, school exams, university exams, and assignments these can increase your life stress.

And this can increase the chances of injury or illness from workout. It will also increase the chances to affect from overtraining. 

You need to try some stress reduction methods like deep breathing, mindfulness meditation, and yoga. These will help you to decrease your stress level.

4. Decrease Caffeine and Stimulants:-

Training increases stress hormones of your body like cortisol in your body, but chronic overtraining leads to decreased cortisol and feelings of fatigue

Caffeine consumption can increase the level of cortisol when you’re stressed.

You need to break from caffeine and other pre-workout stimulants, it  is the wiser choice for your health.

Caffeine reduces the sleep pressure, but you need enough sleep when you are suffering from overtraining.

If you are not overtrained then you can take low doses of caffeine if you need it.

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5. Planned Deloading:-

Planned Deloading refers to a designated period during which you reduce your exercise intensity or volume. A planned de-loading week is an excellent way to prevent overtraining.

If you train hard and with heavyweight, then there’s a lot of stress. So, In that condition de-loading after every 3-4 weeks is wise.

Deloading can boost your performance and reduce the chances of overtraining.

6. Sometimes Less is More:-

Sometimes quality is more important than quantity, you can get better results by reducing your workout intensity or volume.

 With just a single resistance exercise session per week you can maintain your muscles for

Up to 12 weeks, so you need to vary much about losing your muscles.

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7. Periodize Your Training:-

Periodization means modifying your training methods, intensity or volume from time to time to get better results.

Athletes and professionals periodize their training to reach their highest performance and to achieve their fitness goals.

Periodization is several types like traditional or linear, block, conjugated, and undulating. 

If you want to take your performance to a new level without getting burnt out and achieve your fitness goals, take the time to learn more about periodization or hire an experienced personal trainer to train you.

8. Static Stretch After Lifting and Other Activities:-

Static stretch after lifting and exercise can help you to relax by increasing your nervous systems activity.

But don’t do static stretching before your exercise because it can reduce your performance.

If you are new at exercise, then don’t do much stretching because it can increase soreness in your body.

Static stretch is helpful in better relaxation, less muscle soreness, and faster recovery. 

Also Read, 5 Easy Exercises You Can Do at Home

9. Self-Myofascial Release(SMR):-

Self-myofascial release (SMR) is a type of therapeutic self-massage using foam rollers, tennis balls, lacrosse balls, or other tools to help in relaxation.

Olympic athletes also use this to reduce muscle and tendon pain.

Self-Myofascial Release is more effective for flexibility, mobility, decrease soreness, and performance then Static stretch.

You can do SMR before or after exercise and lifting without any side-effect at your performance.

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10. Schedule Active Recovery:-

Active recovery means low impact exercises like walking, yoga, light aerobic activity, light resistance training, mobility work, self-myofascial release, or post-exercise.

If you have soreness or want to improve your muscle recovery, then target the same muscle group you last exercised.

11. Eat More Calories and Fat:-

Your body’s need for fuel, regular exercise increases your metabolism. Eating more calories and fat is one of the easiest ways to reduce the chances of overtraining.

Mostly, In men if a man eat less calories and fat, then it can reduce testosterone and other male sex hormones, which can impair recovery from exercise.

Eat more calories and fat as important as other things, Like taking time off, sleeping more and others to prevent prom overtraining.

12. Increase Protein Intake:-

If you have insufficient protein in your diet, then it can increase your muscle soreness, impair recovery, and decrease performance.

You don’t need to take high protein intake, moderate protein intake is enough.

According to a report you need protein intake 1.8 grams of protein per kilogram of body weight. You can adjust it according to you and also take others like fresh fruits, vegetables and others.

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13. Temperature Contrast Therapy(TCT):-

Temperature contrast therapy means (Ice baths, hot & cold showers, etc). This will help you to decrease your stress level and relax.

TCT can help you to prevent overtraining.

Your body needs to cool down after a workout, you can do some things for this – Effective ways to cool down after workouts.

14. Deep-Tissue Massage:-

Receiving regular massages may be helpful for athletes to prevent injuries, and illness.

Deep-Tissue Massage also called Sports Massage, is helpful for athletes and high weightlifters for releasing muscle tension and restoring balance to the musculoskeletal system.

15. Consider Supplements:-

Nutrition and supplements can’t save you from overtraining, but it can help you for recovery.

Supplements and nutrition also helpful for reducing muscle soreness, and help your body deal with stress.  


2-4grams of dried ginger powder per day can have an anti-inflammatory effect in your body, that can help you in reducing pain and improving post-workout recovery.

You can also use 3 grams per day of dried cinnamon powder instead of ginger that also affects the same.


Phosphatidylserine can help you to reduce your cortisol levels, improve your stress response, and enhance your performance and recovery during and after your exercise.

You can try 600-800 milligrams of phosphatidylserine per day in divided doses for best results.


Spirulina can help to reduce the effect of exercise on our immune function. It is found in a report that 1500 milligrams of spirulina extract per day for six weeks found that their immune function was less compromised by intensive exercise.

Adaptogenic Herbs-

Adaptogenic Herbs helpful to reduce muscle damage and fatigue after heavy exercise.

Amino Acids-

You can also add amino acids in your supplements, it is helpful to improve your muscle recovery and immune function during and after exercise.

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When to see a doctor after Overtraining:-


Talk to a doctor if you have an injury that is not getting well and going to worsen from time to time then you definitely need to see a doctor.

You can contact a doctor for a balanced diet plan that has enough nutritions and low fat.

You can also contact a balanced workout schedule that has rest days with your fitness trainer.

So that you can achieve your fitness goal, get motivated, and enjoy yourself away from stress.

The bottom line:-

how long does it take to recover from overtraining? Develop a fitness training program that balances different types of exercises that match your fitness level and goals and also have enough rest and recovery.

If you have any injury or illness, then you need to take rest until you get well.

Rest your muscle to recover your muscle breakdown, get enough nutritions or supplement, it fresh fruits and vegetables.

Know about Overtraining Signs Cause Prevention Solutions, If you don’t. And If you read this post, then you know all about Overtraining Signs Cause Prevention Solutions

After workout your body needs to cool down and relax, check out this article for effective ways to relax after workouts.

Oral health is also important for us. Check out this article for your oral health.

If you found this post helpful, then be sure to subscribe to my free health, fitness, and running blog WorkoutMelody to get more tips.


Also Read, What is the difference between positive and negative body image?

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