7 Signs You’re Overtraining and Need More Rest

by Carissa Wong
FITNESS  |  September 20, 2018
  • Mothers, media and medical professionals always advocate exercise. Working out does wonders for your physical and mental wellbeing, but be wary of overdoing it.
    1 / 8 Mothers, media and medical professionals always advocate exercise. Working out does wonders for your physical and mental wellbeing, but be wary of overdoing it.

    The rising interest in fitness is great, but the constant emphasis on working out can cause burnout in many people. Doing high-intensity exercises every day is not recommended because your muscles need time to recover. Even for athletes, training six to seven times a week is extremely difficult.

    If you’re losing motivation or simply aren’t feeling your workouts lately, look out for these tell-tale signs that could indicate overtraining.

    (Also read: How Much Exercise is Enough?)

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  • You are no longer motivated
    2 / 8 You are no longer motivated

    Motivation is hard to get as it is. Usually, it is discipline and habit that helps people stick to their workout regime. Everyone has an off day here and there, but if you feel tired and feel forced to exercise for days on end, something is wrong.

    Feeling tired is one thing, and your body telling you to stop and take a break is another. The lack of motivation caused by overtraining might not just be mental, but physical too.

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  • You feel extremely fatigued
    3 / 8 You feel extremely fatigued

    At the end of a workout, endorphins should be lifting your mood and energy levels. While it’s normal to feel tired, you should still feel energised, not lethargic. You could be overtraining if you’re always feeling sleepy and restless.

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  • You are constantly having muscle aches
    4 / 8 You are constantly having muscle aches

    Delayed onset muscle soreness refers to the muscle aches that come after a day or two. Many view it as an achievement, and as a sign that they pushed themselves to their limits. While that may be true, it is important to stretch it out and give yourself time to rest. If you still wish you get your daily exercise fix, replace strenuous activities with an active recovery workout like walking, jogging or swimming.

    Overtraining shows when you still feel sore no matter what you do – and it’s time to give your body a break.

    (Also read: Should You Exercise When Your Muscles Are Sore?)

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  • You have reached a fitness plateau
    5 / 8 You have reached a fitness plateau

    Just because you’re tired and aching all over, it doesn’t mean that you’re getting stellar results. The body is in a weak state when facing overtraining. Weak, tired and aching muscles point to slow recovery. When you aren’t recovering, you aren’t building or repairing muscles or torn tissues.

    No amount of running or weight lifting is going to give you results when your body is not in the right shape to work.

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  • You are always thirsty
    6 / 8 You are always thirsty

    When dripping with sweat and in a drenched shirt, most of us rush to our water bottles after exercise. Rehydrating after a workout is key because it prevents dehydration and speeds up recovery.

    However, you should not have an unquenchable thirst hours after your workout. Watch out if you are always thirsty, even after downing a bottle of water – you might be overtraining.

    (Also read: How to Remove All Types of Stains From Your Clothes – Including Ugly Sweat Stains)

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  • You are suffering from insomnia
    7 / 8 You are suffering from insomnia

    When done at the right time, exercising can help you to sleep better by peaking your energy levels at the right time. For those who don’t have time in the day and exercise right before you sleep, give yourself at least half an hour to calm your heart rate down first.

    Worked out in the morning but can’t sleep until 3am? This might not be due to your high heart rate, but due to overtraining. Mood swings, irritability, and anxiousness, topped with reduced motivation is a sure way to keep you tossing and turning through the night.

    (Also read: Here’s Exactly How to Sleep In On Weekends Without Ruining Your Health)

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  • Your menstrual cycle is inconsistent
    8 / 8 Your menstrual cycle is inconsistent

    Working out is hard, we know. It takes a lot of energy out of your body to power through the workout and to repair your muscles during recovery. Overdoing workouts deprive your body of the nutrients it needs, causing unstable hormone levels and as a result, delayed or early periods.

    In extreme cases, women even lose their period for months when they overtrain. This is due to the hormone fluctuation and lowered oestrogen. It is important to nourish your body, especially when you go hard in the gym, but it’s also important not to go past your body’s capabilities.

    (Also read: Here’s How Working Out Too Much Might Affect Your Chances of Getting Pregnant)

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