6 Signs Of Overtraining To Watch For If You Work Out Frequently

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Whether you’re training for an event or just seriously on that #fitnessgrind, it is easy to get caught up in focusing on when, where, and what your next workout is. But you can have too much of a good thing, and in exercise terms, it’s called overtraining. 

“The definition of overtraining is when you are training at a rate higher than [the rate] your body is able to repair and recover,” explains Michelle Lovitt, C.S.C.S. “Simply put, there’s an imbalance between training and recovery.” Muscle fibers are broken down during exercise, and they need an occasional break to rebuild stronger. So when you’ve got your eye on the prize, whether it’s a new PR at your next half-marathon or lifting heavier weights in the gym, recovery days shouldn’t be the last thing on your mind.

“Recovery is the phase following exercise where physiologically, the positive adaptations are occurring,” says exercise physiologist Dean Somerset, C.S.C.S. “Inadequate recovery doesn’t allow this adaptation to occur, and essentially slows progress while also leading to slow breakdown of the body.” So not only will you not be getting closer to your goals—you could be getting further away from them.

There’s no hard-and-fast rule for what’s considered overtraining—it depends several factors including your fitness level and the types of workouts you’re doing. “Someone who is a beginner and looking to lose weight may be able to walk seven days a week at a low intensity, whereas someone looking to compete in a powerlifting meet may only be able to effectively train four days a week,” says Somerset. Plus, it depends on how much exercise you’re used to.

As a general rule of thumb, Lovitt recommends taking at least one to two days off a week, and resting muscle groups (like upper or lower body) for 24 to 48 hours before training them again. And, your body will let you know when it’s working overtime to keep up with your exercise schedule. If any of the signs below sound familiar, you may want to start working in extra recovery days.

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