Symptoms of overtraining: What you can do about it!

You have heard of overtraining, but don't really know what to make of the term and wouldn't know how to recognize the signs of overtraining? In this article, we'll introduce you to the concept of overtraining, go over the different symptoms of overtraining and explain what you can do if it does happen.

Overtraining means exactly that: too much training. Perhaps you are not noticing any progress despite regular training and you can't perform as well as you used to or would like to during the next training session. You feel weakened or tired. Then it is possible that you are overtraining.

Overtraining therefore describes an overload stimulus that is caused by too high a training intensity or volume or insufficient regeneration. We will go into more detail about the different symptoms of overtraining in this article.

Overtraining usually occurs due to a lack of regeneration when the balance between training and recovery is off. People often try to increase their performance by increasing intensity and volume. However, if the corresponding regeneration is missing and insufficient recovery is being taken with increasing training volume, you are moving in the direction of overtraining.

The cause of overtraining can therefore be high load intensities that are repeated over a longer period, especially those that take place in the anaerobic range. However, in amateur and recreational sports, the boundary between "a lot" and "too much" training is often not quite clear. Also, regeneration is often taken less seriously in recreational sports.

Incorrect or inadequate nutrition can also promote overtraining. It is important to provide your body with sufficient protein after exercising and to generally pay attention to a balanced, healthy diet. If you ramp up your workout on the one hand, but neglect your diet on the other, you will not give your body enough nutrients to recover and your muscles will lack amino acids to rebuild themselves.

Every person and therefore everybody, is individual and will react differently to training intensities. Therefore, the symptoms of overtraining will vary from person to person. Below are 15 common signs of overtraining and how to recognise them:

The most common consequence of overtraining is an increased risk of injury, both in sport and in everyday life. The body is no longer as efficient as expected and can no longer cope with similar stimuli equally well. Especially if exercise is continued despite signs of overtraining, sports-related injuries can occur. Therefore, caution is advised, and regeneration should not be neglected.

If the symptoms of overtraining are not noticed or ignored for a long time, they can intensify and even lead to a complete "burn-out". Your body becomes tired and forces you to take a break. The more serious the overtraining, the more difficult and time-consuming the therapy. Therefore, it is better to take a break earlier.

Symptoms of fatigue are normal to a certain extent and can also be the confirmation of successful training. In addition, it can happen that symptoms are expressed inconsistently from person to person. In general, functional overtraining is more common in professional athletes and less common in recreational sports.

However, clear symptoms of overtraining should not be taken lightly. Therefore, if you observe several of the overtraining symptoms listed above and notice them over a period of time, you may be overtraining. If this is the case, you should take it down a notch and, at best, give yourself several days of rest. You should not work out for at least 2-5 days.

Instead, go for a walk in the fresh air. This helps your muscles to regenerate and can also have a mentally relaxing effect. As soon as you start training again, you should do so on a smaller scale.

In case the signs of overtraining are severe, and you no longer feel able to treat them on your own, you should definitely consult a sports physician or family doctor.

Of course, the best thing is to avoid overtraining in the first place. To avoid this or to treat mild overtraining symptoms, we have put together 5 tips for your training and everyday life:

Talk to your trainer and optimise your training schedule to include sufficient regeneration. Between training sessions of the same muscle groups there should be at least 2-3 days of rest.

Make sure you get enough undisturbed sleep. The optimal sleeping time is individual and should be between 7-9 hours. In order to sleep better through the night, it is advisable not to eat heavy meals until 2 hours before bedtime and to avoid alcohol as much as possible.

Yes, we hear it all the time and in theory we know it. Nevertheless, healthy eating sometimes takes a back seat when things must be done quickly. Make sure you eat enough fruit and vegetables, complex carbohydrates, and sufficient protein. Your daily intake should be around 55-60% carbohydrates, 30% fat and 15% protein.

This is a relaxation method that uses mental imagination to reduce both mental and physical stress. Autogenic training can help create a relaxing effect, loosen muscles, deepen breathing and increase circulation.

Progressive muscle relaxation is an American method from the 1930s that is an active relaxation technique. Alternately, certain muscles are actively tensed and relaxed again. This alternation releases tension and can alleviate stress symptoms.

Overtraining is caused by long, intensive training sessions and a high training volume without sufficient recovery time. Overtraining represents an overload stimulus of the body and manifests itself differently from person to person. Common symptoms of overtraining include a drop in performance, increased need for sleep, long-lasting muscle soreness and reduced recovery, but also a lack of concentration and increased irritability.

This can be accompanied by digestive problems, altered appetite and headaches. If you notice several of these overtraining symptoms, take a step back: go for a walk instead, use autogenic training or progressive muscle relaxation to switch off mentally and physically. You may also want to adjust your training schedule for more recovery time and eat a balanced diet to avoid overtraining.