What is overtraining syndrome? Plus, how to treat and prevent it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what overtraining syndrome is, including its physical and psychological symptoms. Plus, how to treat overtraining syndrome and 5 ways to prevent it.
If you’re consistently hitting the gym, the trails, or any other form of physical activity, props to you! It’s always a good idea to move our bodies. But it’s also important to balance that activity with rest.
It can be great to push yourself, but there may be consequences if you overdo it. Overtraining syndrome (OTS) occurs when excessive exercise—without sufficient rest—leads to a decline in your performance and overall health. This condition causes significant physical and mental stress and can affect anyone from elite athletes to casual gym-goers.
What is overtraining syndrome?
Overtraining syndrome can occur when you engage in excessive physical activity without giving yourself enough time to rest and recover. It usually affects people who push their bodies too hard and can lead to significant physiological (physical) and psychological (mental) distress and injury.
While normal fatigue is a temporary condition that resolves after a day or two of rest, overtraining syndrome is more serious. Often, it requires the person affected to take weeks—or even months—off in order to make a full recovery.
10 physical and psychological symptoms of overtraining syndrome
Physical symptoms
1. Chronic fatigue: One of the most common signs of overtraining is persistent tiredness that doesn't improve with rest. You may feel exhausted all the time, even after a good night's sleep.
2. Persistent muscle soreness: Unlike regular muscle soreness that fades within a few days, the soreness associated with OTS lingers and can become more intense. Muscles may feel tender and weak, hindering daily activities and performance.
3. Increased chance for illness: Overtraining can weaken the immune system, making you more likely to get infections and illnesses like colds or flu. This is because your body is constantly in a state of repair and lacks the resources to fight off sickness.
4. Declining performance: Despite training harder, your performance may plateau or decline. You may also notice feeling weaker and unable to perform like you used to.
5. Elevated resting heart rate: An unusually high resting heart rate, especially in the morning, can be a sign of overtraining. This happens because your body is under constant stress and cannot fully relax, even when you’re resting.
Psychological symptoms
6. Irritability: Overtraining can lead to mood swings and increased irritability. Small inconveniences or frustrations may trigger major emotional responses, which is a sign that your nervous system is overstressed.
7. Depression: Feelings of sadness, hopelessness, and a lack of enjoyment in activities you once liked can be linked to hormonal imbalances and the mental strain of constant physical exertion without rest.
8. Lack of motivation: A noticeable drop in motivation to train or participate in activities can signal overtraining. This lack of enthusiasm can come from both physical exhaustion and mental burnout.
9. Anxiety: Increased anxiety and nervousness are common psychological symptoms in people who overtrain. The constant pressure to perform and the physical stress on your body can lead to increased anxiety levels.
10. Insomnia: Overtraining can result in difficulty falling or staying asleep. Despite being physically tired, your nervous system remains overstimulated or on high alert.
How to treat overtraining syndrome: 7 tips
Recovery from OTS takes time and patience. By taking a complete break from intense exercise, engaging in low impact activities, and focusing on proper nutrition and hydration, you can help your body heal, rest, and return to peak performance.
1. Take a complete break to allow your body to rest
Taking a complete break means stopping all high-intensity workouts and allowing your body to rest. Rest is critical because it gives your muscles, joints, and nervous system the time they need to repair and recover from the excessive strain they’ve been under. Depending on how bad your symptoms are, this break might need to last a few weeks — or several months. Listen to your body, and don't rush back into strenuous activities too soon.
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2. Incorporate low-impact activities to maintain fitness
While taking a break from intense exercise, it’s good to stay active with low-impact activities. Gentle exercises like walking, swimming, or yoga can help you stay in great shape without adding stress to your body. These activities also improve blood flow, help your muscles recover, and can boost your mental health. Low-impact activities can also include stretching and mindfulness, which can further help with recovery and stress reduction.
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3. Focus on nutrition to support your body’s recovery
Increase your intake of protein and carbohydrates to support muscle repair and energy replenishment. Protein is essential for rebuilding muscle tissues that have been damaged due to excessive training. Carbohydrates restore glycogen levels, which is the primary fuel source for your muscles during exercise. You should also aim to include anti-inflammatory foods in your diet, such as fruits, vegetables, nuts, and seeds, to support your recovery.
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4. Flush out toxins by staying hydrated
Make sure to drink plenty of water during the day to help transport nutrients throughout your body and flush out toxins. Electrolyte drinks can also be beneficial, especially if you’ve been sweating heavily during workouts.
5. Help your body repair through quality sleep
Get quality sleep, as this is when your body does most of its repair and recovery work. Create a sleep-friendly environment by keeping your room dark, quiet, and cool, and establish a regular sleep schedule.
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6. Explore mindfulness to reduce stress
High levels of stress can increase the symptoms of OTS and slow down the recovery process. Incorporate relaxation techniques such as meditation, deep breathing exercises, or mindfulness practices to help reduce stress and promote mental wellbeing.
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7. Seek professional support to design a tailored recovery program
Consider seeking help from healthcare professionals—such as sports medicine doctors, physical therapists, or nutritionists—who can provide personalized advice and treatment plans. They can also help you understand the extent of your overtraining and create a structured recovery program tailored to your needs.
5 ways to prevent overtraining syndrome
By incorporating these strategies into your fitness routine, you can learn how to listen better to your body and prevent overtraining syndrome. Remember to adjust your routine as needed to maintain a healthy balance between exercise and recovery.
1. Balance your training to allow for sufficient recovery time
This means incorporating a mix of different workout intensities and types, and ensuring proper rest days are included. Schedule high-intensity workouts, like sprinting or heavy weightlifting, followed by low-intensity activities, such as light jogging or stretching. This approach allows your body to recover from the strain of intense sessions. Include at least one full rest day each week to give your muscles and nervous system time to recover.
2. Keep track of your training load to avoid overdoing it
This can be done by recording the duration, intensity, and frequency of your workouts in a training journal or using fitness apps. Pay attention to how your body feels during and after workouts. If you notice signs of fatigue or decreased performance, tweak your training load accordingly. Use tools like heart rate monitors to gauge how hard you’re working and make necessary adjustments.
3. Maintain good nutrition to feel at your best
Ensure you’re consuming enough calories to meet the demands of your training, and eat regularly throughout the day to keep your energy levels stable. Focus on a diet rich in macronutrients—proteins, carbohydrates, and fats—to support energy levels and muscle repair. Proteins are essential for muscle recovery, carbohydrates replenish glycogen stores, and fats provide sustained energy. Include micronutrients from fruits, vegetables, and whole grains to support overall health and recovery.
4. Stay hydrated to keep your performance up
Dehydration can lead to fatigue, muscle cramps, and decreased performance, which can increase the risk of overtraining. Drink plenty of water throughout the day, especially before, during, and after workouts. In addition to water, consider incorporating electrolyte beverages to replace the salts lost through sweat, particularly during long or intense exercise sessions.
5. Improve your sleep quality to support resting fully
Aim for 7–9 hours of sleep per night to ensure your body has enough time to repair and regenerate. Establish a consistent sleep routine by going to bed and waking up at the same time each day. Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. Avoid screens and stimulating activities before bedtime to help your body wind down.
The role of mental health in overtraining
Overtraining can lead to mental health issues such as burnout, anxiety, and depression. The constant physical strain and lack of adequate recovery can overwhelm your nervous system, leading to feelings of exhaustion and mental fatigue. Athletes and fitness enthusiasts might experience a loss of motivation, mood swings, and a general sense of being overwhelmed, impacting your ability to enjoy your exercise routine and affecting everyday life. Understanding and addressing the psychological aspects of overtraining syndrome is an important part of an effective recovery and for your overall wellbeing.
Recognize burnout early to mitigate its impact
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. In the context of overtraining, burnout can manifest as a loss of enthusiasm for exercise, feelings of cynicism, and a reduced sense of accomplishment. Recognizing the signs of burnout early is important to prevent long-term damage to your mental health.
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Be aware of stress symptoms associated with overtraining syndrome
The pressures of maintaining high levels of performance and the physical stress of overtraining can contribute to anxiety and depression. Athletes may feel anxious about their performance and progress, leading to increased stress levels. Persistent feelings of sadness, hopelessness, and a lack of interest in activities can also indicate depression, which requires careful attention and management.
Take a mental break by establishing a mindfulness practice
Practices such as meditation, deep breathing exercises, and progressive muscle relaxation can reduce stress and promote mental clarity. Incorporating them into your routine can help mitigate the psychological impacts of overtraining. These techniques help create a mental break from the pressures of training and encourage a sense of calm and balance.
Meditation: Spend a few minutes each day focusing on your breath and clearing your mind. This practice can help reduce stress and improve mental focus.
Deep breathing: Practice deep breathing exercises to calm your nervous system and reduce anxiety. Try inhaling deeply for a count of four, holding for four, and exhaling for four.
Progressive muscle relaxation: This involves tensing and then slowly relaxing each muscle group in your body, which can help reduce physical tension and promote relaxation.
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Seek professional support for anxiety and depression
If symptoms of anxiety or depression persist, it's important to seek help from mental health professionals. Therapists, counselors, or sports psychologists can provide support and strategies to manage the mental health challenges associated with overtraining. They can offer personalized advice and therapeutic techniques to help you cope with stress and improve your overall mental health.
Maintain motivation by building a strong support system
Share your experiences and feelings with friends, family, or teammates who can provide encouragement and understanding. Being part of a supportive community can help alleviate feelings of isolation and provide motivation during recovery.
Take a balanced approach to your recovery to make it sustainable
A holistic approach to recovery and prevention means addressing both the physical and psychological aspects of overtraining. Pay attention to your mental health just as much as your physical health. Balance your training with activities that bring joy and relaxation, and remember that mental wellbeing is an essential part of your overall fitness.
Overtraining syndrome FAQs
What’s the difference between regular fatigue and overtraining syndrome?
Regular fatigue is a common, short-term condition that results from physical exertion and can be easily solved with adequate rest, proper nutrition, and hydration. It's a normal part of any exercise routine and typically resolves within a few days. However, if you find that fatigue persists despite taking rest days, it may be a sign of overtraining syndrome, a more severe and chronic condition that occurs when the body is subjected to excessive exercise without sufficient recovery time. Unlike regular fatigue, OTS is characterized by physical and psychological symptoms—like persistent tiredness and declining performance—that can last for weeks or even months.
Is overtraining syndrome only a concern for elite athletes?
No, overtraining syndrome is not exclusive to elite athletes. While elite athletes are at a higher risk due to their intense training schedules, recreational athletes, fitness enthusiasts, and even beginners can also experience OTS. Anyone who exercises excessively without giving their body adequate time to recover can develop overtraining syndrome.
What kind of exercises should I avoid to prevent overtraining syndrome?
To prevent overtraining syndrome, it's important to avoid constantly performing high-intensity workouts without incorporating rest days or lower-intensity activities. Avoid doing strenuous activities—such as heavy weightlifting, sprinting, or high-intensity interval training (HIIT)—on consecutive days without allowing your body time to recover. Instead, mix in low-impact exercises like walking, swimming, yoga, or light cycling. These activities can help you stay in shape while giving your muscles and joints the rest they need. Take care to gradually build up your training load to give your body time to adapt and avoid increasing the volume or intensity of your workouts too quickly.
How can I monitor my training load effectively?
Monitoring your training load effectively involves tracking different aspects of your workouts and recovery. Use a training journal or fitness app to record the duration, intensity, and frequency of your exercises. Note how you feel before, during, and after each session, paying attention to signs of fatigue, soreness, and mood changes. Utilize wearable devices, such as heart rate monitors, to measure your heart rate during workouts and at rest. An elevated resting heart rate can be a sign that your body isn’t fully recovering. You may also benefit from using tools like the rate of perceived exertion scale to gauge how hard you feel you’re working during each session. Regularly review your training data to identify patterns and make adjustments as needed to ensure you’re not overtraining.
When should I consult a doctor for symptoms of overtraining syndrome?
You should consult a doctor if you experience persistent symptoms of overtraining syndrome that don’t improve with rest and recovery. Signs that warrant medical attention include chronic fatigue, severe and prolonged muscle soreness, frequent illnesses or infections, significant performance declines, and psychological symptoms such as depression, anxiety, or extreme irritability. If these symptoms last for several weeks despite taking steps to reduce your training load and improve recovery, seek professional medical advice. A healthcare provider can evaluate your condition, rule out other potential causes of your symptoms, and provide a tailored treatment plan to help you recover and return to your fitness routine safely.
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