Feeling burned out?

Sandra Harrell, DPT, MS
June 26, 2025

We all want to achieve our fitness goals, whether it's running a faster mile, lifting heavier weights, or simply feeling healthier. Often, that involves pushing our limits, but there's a fine line between challenging yourself for growth and pushing yourself into overtraining.

Overtraining is a real phenomenon that can derail your progress, lead to injury, and negatively impact your overall well-being. It's not just about feeling tired after a tough workout; it's a state of chronic fatigue, decreased performance, and physiological and psychological stress that comes from pushing your body beyond its ability to recover.

So, how do you know if you're teetering on the edge, or already in the throes of overtraining? Here are some key signs and symptoms to look out for:

Physical Symptoms

Persistent Muscle Soreness: While some soreness is normal after exercise, if your muscles are constantly aching, feel heavy, or take an unusually long time to recover, it could be a red flag.
Decreased Performance: This is one of the most common indicators. Are your usual workouts feeling harder? Are your lifts stagnant or decreasing? Is your running or swimming pace slowing down? A noticeable drop in performance despite consistent training is a strong sign.
Increased Resting Heart Rate: Track your resting heart rate. A consistently elevated resting heart rate (5-10 beats per minute higher than your average) can indicate that your body is under stress.
Frequent Illness or Injury: Your immune system takes a hit when you overtrain. You might find yourself catching colds more often, or experiencing niggling injuries that just won't heal.
Sleep Disturbances: Ironically, despite feeling exhausted, overtraining can lead to difficulty falling asleep, frequent waking, or non-restorative sleep.
Loss of Appetite or Weight Loss: Some people experience a decrease in appetite or unintended weight loss when overtraining, as their body struggles to keep up with the energy demands.
Heavy Legs/General Fatigue: Beyond just feeling tired after a workout, this is a pervasive, deep fatigue that doesn't go away even with rest.

Psychological and Emotional Symptoms

Irritability and Mood Swings: Overtraining can impact your central nervous system, leading to increased irritability, anxiety, and even depression.
Lack of Motivation/Burnout: What once excited you now feels like a chore. You might find yourself dreading workouts or lacking the motivation to even start.
Poor Concentration: Feeling foggy or having difficulty focusing, both during workouts and in daily life, can be a symptom.
Increased Stress Levels: You might feel more easily overwhelmed or stressed by everyday situations.
Loss of Enthusiasm for Training: The joy you once found in your sport or exercise routine may be gone.

What to Do if You Suspect Overtraining

If you recognize several of these signs in yourself, it's crucial to take action. Ignoring overtraining will only lead to further setbacks.

Rest, Rest, Rest: This is the most important step. Take a complete break from intense exercise. This might mean a few days, a week, or even longer, depending on the severity of your symptoms.
Prioritize Sleep: Aim for 7-9 hours of quality sleep per night.
Optimize Nutrition: Fuel your body with nutrient-dense foods to aid in recovery.
Manage Stress: Incorporate stress-reducing activities like meditation, yoga, or spending time in nature.
Consider Active Recovery: Gentle activities like walking, light stretching, or foam rolling can sometimes be beneficial once acute symptoms subside.
Re-evaluate Your Training Plan: Once you've recovered, review your current training intensity, volume, and recovery strategies. Consider working with a coach to develop a more balanced plan.
Listen to Your Body: This is perhaps the most critical piece of advice. Learn to recognize your body's signals and respect its need for rest and recovery.

Remember, consistent progress comes from consistent, smart training, not just endless pushing.

Talk soon,

Dr. Sandra and Team