19 Signs of Overtraining: How to Avoid Excess Fatigue and OTS



Exercise is an essential part of a healthy lifestyle, but it’s important to find the right balance. Pushing yourself too hard can lead to overtraining, which can have detrimental effects on your physical and mental health. In this article, we will discuss 19 signs of overtraining and provide tips on how to avoid excess fatigue and Overtraining Syndrome (OTS).

1. Persistent Fatigue

Feeling tired all the time, even after a good night’s sleep, can be a sign of overtraining. Listen to your body and give it the rest it needs.

2. Decreased Performance

If you notice a decline in your athletic performance despite consistent training, it may be a sign that you’re overdoing it. Take a step back and reassess your training routine.

3. Frequent Illness

Overtraining can weaken your immune system, making you more susceptible to infections and illnesses. If you find yourself getting sick more often, it could be a sign to dial back your workouts.

4. Insomnia

Excessive exercise can disrupt your sleep patterns, leading to insomnia. Make sure to allow your body enough time to recover and rest.

5. Irritability and Mood Swings

Overtraining can affect your mental health, causing irritability, mood swings, and even depression. Pay attention to your emotional well-being and make self-care a priority.

6. Lack of Motivation

If you find yourself dreading workouts that you used to enjoy, it could be a sign of overtraining. Take a break and find other activities that bring you joy.

7. Elevated Resting Heart Rate

An unusually high resting heart rate can indicate that your body is under stress from overtraining. Monitor your heart rate regularly and consult with a healthcare professional if you notice any significant changes.

8. Muscle Soreness that Persists

Sore muscles are a normal part of exercise, but if the soreness lingers for days or weeks, it may be a sign of overtraining. Give your body time to recover and consider incorporating more rest days into your routine.

9. Decreased Appetite

Overtraining can suppress your appetite, leading to inadequate nutrition and potential weight loss. Pay attention to your body’s hunger cues and make sure to fuel it properly.

10. Increased Resting Blood Pressure

Overtraining can cause a rise in resting blood pressure, which can have negative effects on your cardiovascular health. Regularly monitor your blood pressure and seek medical advice if it consistently exceeds healthy levels.

11. Elevated Cortisol Levels

Chronic overtraining can lead to elevated cortisol levels, which can disrupt your body’s hormonal balance. This can have a wide range of negative effects on your health. It’s important to find ways to manage stress and incorporate rest and recovery into your routine.

12. Decreased Libido

Overtraining can lead to a decrease in libido and sexual function. If you notice a significant decline in your sex drive, it may be a sign that you need to take a break from intense exercise.

13. Persistent Muscle Weakness

If your muscles feel constantly weak and fatigued, it could be a sign that you’re overtraining. Give your body time to recover and consider working with a qualified trainer to reassess your training program.

14. Increased Injury Risk

Overtraining can weaken your muscles and make you more prone to injuries. If you find yourself getting injured frequently, it’s important to take a step back and evaluate your training routine.

15. Difficulty Concentrating

Overtraining can affect your cognitive function, making it difficult to concentrate and focus. If you find yourself struggling with mental clarity, it may be time to give your body and mind a break.

16. Persistent Headaches

Frequent headaches can be a sign of overtraining and excessive stress on your body. Make sure to stay hydrated and incorporate relaxation techniques into your routine.

17. Digestive Issues

Overtraining can disrupt your digestive system, leading to issues such as constipation, diarrhea, or stomach pain. Pay attention to any changes in your digestion and adjust your training accordingly.

18. Slow Recovery

If you find that it takes longer than usual for your body to recover from workouts, it may be a sign of overtraining. Allow yourself enough time to rest and recover between training sessions.

19. Loss of Enjoyment

Lastly, if you no longer find joy in the activities you used to love, it could be a sign that you’re overtraining. Remember that exercise should be enjoyable and not a source of stress.


Overtraining can have serious consequences on your physical and mental health. It’s important to listen to your body, prioritize rest and recovery, and find a balance that works for you. If you’re experiencing any of the signs mentioned in this article, consider consulting with a healthcare professional or a qualified trainer to help you make the necessary adjustments to your training routine. Remember, exercise should enhance your well-being, not deplete it.

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