7 Signs of Overtraining

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You’ve set your fitness goals for the New Year.

Run a marathon.
Compete in a bodybuilding competition.
Lose weight.

Whatever it is… you’re not only going to reach that goal, you’re gonna CRUSH it!

Doesn’t matter what it takes - you’re going all in, full speed, and won’t stop til you reach that goal.

You begin training every day. Because … Who needs rest days?!

You’re making progress, getting one step closer every day… and then you hit a wall.

Or maybe it feels like the wall hit YOU. You’re exhausted, you’re no longer making progress and regardless of how hard you work… your performance is actually on the decline.

If this sounds familiar, it doesn’t mean you should work harder… these are signs of OVERTRAINING.

Here are 7 signs of overtraining:

  1. Exhaustion: Rest/recovery days aren’t a luxury; they are a necessity.

  2. Ongoing soreness, muscle and/or joint pain: Your body needs ample time to recover and your muscles to repair.  Remember that muscle growth happens during rest, not during training.

  3. Decreased athletic performance: While we all have occasional days where our workouts are less intense or we feel a bit weaker, if you feel that you’re almost backpedaling in terms of your performance, you’re likely overtraining.

  4. Sleeplessness: Inability to sleep or poor sleep quality will cause your boy to produce fewer recovery hormones and begin producing stress hormones like cortisol.

  5. Increased number of colds, and sore throats: No it’s not that time of year. Overtraining can actually weaken your immune system, making you more susceptible to sickness.

  6. Moodiness and irritability: Overtraining extends beyond just physical and can affect your emotional and mental state.

  7. Burn Out: Overtraining can even affect your enthusiasm toward the sport you once loved. If you don’t find yourself as excited or passionate about working out as you typically do, overtraining may be the reason.

If you’re experiencing any of the above symptoms, don’t ignore them. They won’t just “go away” but will continue to magnify over time. Symptoms are your body’s way of trying to communicate how it feels. Listen and adjust accordingly.

Here are 8 ways to recover from overtraining:

  • Increase your water consumption

  • Decrease your exercise intensity

  • Increase your sleep time

  • Treat yourself to a deep tissue massage

  • Build in weekly rest/recovery days

  • Take a yoga class, read, meditate or catch up on some Netflix. (aka - RELAX!)

  • Ensure you’re properly fueling your body with the needed nutrients

  • Take some time off from your training schedule so that your body can recover

Adjusting your training plan is a short term action that will yield long term results. It doesn’t mean you have to push your goals aside. Rather, it will help you more effectively achieve them. Take care of your body so that you can successfully reach your goal… and every goal after that.


Do you wish you had someone to REALLY support you FULLY to reach your goals through:

  • EXERCISE (specific to your unique life!), 

  • NUTRITION (specific for your unique body and goals!)

  • Accountability and mindset coaching

  • An approach that takes your long term health and lifestyle into account

  • Peer support from other like-minded women?

Through the unique sisterhood of our Sisters in Shape online client/coach community, women are changing. We know that our affordable, balanced and fully CUSTOMIZED approach to helping you crush your goals is what you've been looking for.

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