You finally found time to get back to the gym and ready to go all in. You’re motivated and nothing is going to stop you from working your ass off!

But wait.

Before going all in..

Let’s talk about something that doesn’t get enough attention: overtraining. It’s easy to think that working out more equals better results, right?

But in reality—pushing too hard without proper recovery can set you back, physically and mentally.

Overtraining is like burning the candle at both ends, and eventually, that flame runs out.

I’ve seen it happen too often: people dive headfirst into their fitness journey, fueled by excitement, and then burn out because they don’t know when to pump the brakes.

So, let’s break down what overtraining looks like, how to avoid it, and how to find that sweet balance.

Before we get into it I must admit, I have been guilty of overtraining as well 😅 Live and learn right?! Ok let’s dive in.

What Is Overtraining?

Overtraining happens when you work out more than your body can recover from. Exercise is a stressor (a good one when managed properly), but too much stress without recovery leads to fatigue, injuries, and sometimes even illness.

Some signs of overtraining:

– Constant fatigue (like you’re dragging yourself through the day).
– Decreased performance (you’re lifting less or running slower).
– Mood swings, irritability, or feeling “blah.”
– Trouble sleeping or staying asleep.
– Frequent aches, pains, or injuries.
– Lack of motivation (yes, even hardcore gym rats feel this).

If any of this sounds familiar, your body might be yelling at you to slow down.

Why Overtraining Happens

Let’s be real: a lot of us have that “no pain, no gain” mindset drilled into our heads. It’s easy to think the more we work out, the better we’ll look or perform. But that’s not how fitness works. Your body needs time to repair and grow stronger.

Skipping rest days or ignoring recovery time is like trying to drive your car on empty—it’s only a matter of time before you break down.

 

Other culprits:

 

– Doing too much too soon: Jumping into intense workouts when your body isn’t ready.
– Neglecting rest and recovery: Not taking rest days or sleeping enough.
– Ignoring nutrition: Not fueling your body properly with enough calories or nutrients.
– Life stress: Work, family, and lack of sleep all add to your overall stress load.

How to Avoid Overtraining

Okay, so how do you keep yourself from crossing that line? It’s all about finding balance between training and recovery. Here’s how:

1. Schedule Rest Days

Yes, planned rest days are a thing, and they’re crucial. Think of them as part of your training, not a break from it. Rest days give your muscles time to repair and grow stronger. Aim for at least 1-2 rest days per week, or more if you’re doing super intense workouts.

2. Listen to Your Body

Your body is always sending signals. Are you feeling sluggish? Sore in weird places? Dreading your workouts? These are all signs to dial it back. Learn to recognize when you need to take it easy or switch to a lighter activity, like yoga or a walk.

3. Prioritize Sleep

Sleep is your secret weapon. This is when your body does the heavy lifting of recovery—repairing muscle tissue, regulating hormones, and recharging your energy. Aim for 7-9 hours a night (6ish hours if it’s quality sleep).

4. Fuel Properly

Your body is like a car—it won’t run without fuel. Make sure you’re eating enough calories and getting a balance of protein, carbs, and healthy fats. Protein helps repair muscles, carbs refuel your energy, and fats keep your hormones in check.

5. Track Your Progress

Keeping a workout journal can help you spot signs of overtraining. I have used this Fitness Journal and so has a few of my clients. It really helps to stay organized and I am one of those people who needs organization! If your performance starts dropping or you notice you’re feeling exhausted all the time, it might be time to adjust your routine.

6.  Incorporate Active Recovery

On your rest days, you don’t have to be a couch potato. Try gentle activities like walking, stretching, or foam rolling to keep your body moving without overloading it.

7. Take de-load weeks

It’s a recovery break in your workout routine where you take it easier for a week. You might lift lighter weights, do fewer sets, or swap intense workouts for something chill like yoga or walking. It gives your body a chance to recover, so your muscles, joints, and energy levels can bounce back. Think of it as a reset button to avoid burnout and keep making progress without risking injury. You want to have one of these de-load breaks every 4-6 weeks.

What to Do If You’re Already Burned Out

If you’ve hit the wall, don’t panic. Recovery is possible, but it requires patience.
– Take a break: Give yourself a week or two to fully rest. Trust me, your gains won’t disappear.
– Reevaluate your routine: When you come back, scale down your intensity or volume.
– Focus on recovery tools: Stretching, massage, hydration, and proper sleep can help your body bounce back faster.

 

Finding Your Balance

Remember, fitness is a marathon, not a sprint. It’s not about going all-out every single day—it’s about consistency over time. Some days will be intense, and others will be chill. That’s how you build a sustainable routine that keeps you strong, happy, and injury-free.

So, next time you’re tempted to push through when your body’s begging for a break, ask yourself: What’s the rush? Listen to your body, respect the process, and you’ll get where you want to go.

Stay strong, stay balanced, and don’t forget to rest!

Leave a comment if your have you ever experienced overtraining or have a question 🙂