Overtraining – How to Identify It, Recover, and Prevent It
Are You Overtraining Without Realizing It?
You push yourself hard in the gym. You want results. But sometimes, more isn’t better—it’s a fast track to burnout, injury, and stalled progress.
Overtraining isn’t just about doing too much. It’s about not recovering enough. Your body needs time to adapt to stress, and if you’re not balancing effort with recovery, your training could be working against you.
Signs You Might Be Overtraining
Not sure if you’re overdoing it? Here are the key signs:
🔴 Persistent Fatigue – Not just normal post-workout soreness, but deep exhaustion that lingers throughout the day. If you’re waking up tired even after a full night’s sleep, that’s a red flag.
🔴 Declining Performance – If your lifts are regressing, your endurance is shot, or everything feels heavier than it should, your body isn’t recovering properly.
🔴 Increased Injuries & Aches – Nagging joint pain, muscle soreness that never fully goes away, or frequent strains can signal that your body needs more recovery time.
🔴 Mood Swings & Poor Sleep – Overtraining impacts your nervous system, leading to irritability, anxiety, or even depression. Sleep disturbances are common, making recovery even harder.
🔴 Elevated Resting Heart Rate & HRV Changes – If you track your heart rate variability (HRV), you might notice a decrease. A consistently elevated resting heart rate in the morning can also indicate that your body is under chronic stress.
How to Recover from Overtraining
If you recognize these signs in yourself, it’s time to course-correct before things spiral further.
1️⃣ Take a Deload or Full Rest Week
Drop your training intensity by 50% for a week or, if you’re severely overtrained, take a complete rest week. Your body needs this recovery time to reset.
2️⃣ Prioritize Sleep & Stress Management
Sleep is your #1 recovery tool. Aim for 7-9 hours per night and optimize your sleep hygiene—consistent bedtime, blackout curtains, no screens before bed. Managing stress (meditation, breathwork, etc.) also helps your nervous system recover.
3️⃣ Increase Your Calories (Especially Carbs)
If you’ve been running a calorie deficit or eating too low-carb, your recovery may be suffering. Increasing your carbs—especially around training—can help restore glycogen, balance hormones, and support muscle repair.
4️⃣ Focus on Active Recovery
Instead of grinding through another brutal session, try low-impact movement like walking, yoga, or mobility work. This increases blood flow without adding stress to your system.
5️⃣ Adjust Your Training Program
If you’re constantly overtrained, your program might be the problem. Make sure you’re following a structured plan with:
✅ Proper intensity cycling (not maxing out every session)
✅ Enough rest days (2+ per week if training hard)
✅ A balance of volume and recovery
How to Prevent Overtraining in the Future
Train hard, but recover harder. Here’s how to stay in the optimal training zone without burning out:
✅ Follow a Periodized Plan – Your workouts should have planned phases of high and low intensity. Deload every 4-6 weeks.
✅ Track Recovery Metrics – Use HRV tracking, morning heart rate, or simply check how you feel each morning. If you’re waking up exhausted, adjust accordingly.
✅ Eat Enough to Fuel Performance – Chronic under-eating is a fast track to overtraining. Prioritize protein, healthy fats, and enough carbs to sustain your training.
✅ Respect Rest Days – More isn’t always better. At least 1-2 full rest days per week will keep your body primed for progress.
✅ Listen to Your Body – If you’re constantly exhausted, don’t just push through. Take a step back and assess what’s missing—sleep, food, stress management, or program adjustments.
Final Thoughts
Overtraining isn’t a badge of honor—it’s a sign that something is off. The best athletes and lifters prioritize recovery just as much as training. By recognizing the warning signs, making smart adjustments, and respecting your body’s need for rest, you’ll train harder, perform better, and stay injury-free in the long run.
Have you ever struggled with overtraining? How did you recover? Drop a comment below!
Chat soon,
Dr. David Hall, MD, CWC