Overtraining- sounds like something that just happens to athletes, right? Wrong. It’s actually more common than you may think. Anyone following a regular and consistent exercise routine can overtrain, so we’ve put together some signs you may be over doing your training program.
Remember, just by ticking the boxes below does not necessarily mean that you are overtraining. It’s simply a sign to watch closely for signs of niggles or small issues that can develop over time if not observed. If you are experiencing any of the following, take time out to rest and recover, or have this evaluated by a Health Practitioner if more than one symptom is present, or any are persistent.
Symptoms of Overtraining
1. Persistent Soreness
Take note of aching joints and increased soreness in your usual workout. Feeling constantly wiped out with a sore body is not normal. Expect to feel a little tender during the early stages of a new routine, but if you’re struggling with a consistently beaten up feeling, take some time out.
Feeling tired all of the time after training sounds like a problem that only the elite deal with,but lots of people enter into this zone with a packed schedule and need to back right off to allow for recovery.
3. Elevated Heart Rate During Rest
Noticing that your heart rate is abnormally high during a rested state (eg. upon waking up in the morning) could be an indication that you’re doing too much. Also feeling somewhat excited (elevated heart rate during calmer periods) that leads to interrupted sleep is a reason for assessment. Blood pressure levels may be raised too.
4. Decrease in Strength
Feeling like you can’t complete your usual workout is a sign you may need to ease off for a few days.
5. Decreased Concentration or Coordination
Great care must be taken here to prevent injury and any further damage to any existing conditions stemming from overtraining.
6. Decreased Appetite and Nausea
Having a funny tummy and/or no appetite for an extended period could be a sign you need to reduce your training, or see your doctor.
7. Insatiable Thirst
Feeling incredibly thirsty, no matter how much you drink is a massive warning that you are dehydrated. The obvious signs are dryness in the mouth and on your skin. If overtraining is the cause, rest and immediate attention to remedy this is the first course of action.
8. Sustained Injuries
These can often happen as a direct result of extra tight/stiff areas and even poor focus or concentration. Dehydration can contribute to many of the risk factors here.
Feeling stuck and not being able to move forward towards your goal can be very frustrating and could be a valuable message that you’re suffering with overtraining syndrome. When you’re heading towards an exhausted state, there can be a heavy lack of positive flow.
10. Failure to Complete Workouts
Despite giving your workouts 100%, you may notice that your input feels the same with effort, yet your output reflects a poor result.
11. Depression and Irritability
Low or inconsistent moods and feeling agitated are very common indicators that you may be overtraining.
12. Minor Infections
Due to a comprised immune system with reduced function, infections have an opportunity to set in.
13. Lack of Motivation
Feeling like you just want to give up? You may just be pushing your body too hard.
14. Obsession With Workouts
Thinking you must train every day, and feeling guilty if you don’t.
Maintaining a healthy approach to your exercise by following your directed program is the safest way to advance. Consistency is the key, and when it comes to each workout, quality over quantity wins every time. Happy training!