As a Personal Trainer I am accustomed to tailoring fitness programmes to meet the needs of my clients while at the same time coaxing them outside their comfort zones (what doesn’t challenge you doesn’t change you, right?!)
However, it is possible for people who enjoy training (outside of a Personal Training programme) to take things that little bit too far in their weekly routines, and they don’t allow their bodies sufficient rest-days to recover.
This is when an individual is at risk of experiencing ‘Burnout’ or ‘Overtraining Syndrome’. Although this is more likely to occur to an elite sportsperson, it is eminently possible for someone who is simply trying to achieve modest levels of fitness without proper supervision to “overdo it” and end up with symptoms of ‘Overtraining Syndrome’.
There are various indicators of burnout from undertaking too much exercise or overtraining syndrome.
Physical Signs
1. Noticeable drop in exercise performance despite continued activity.
2. Persistent and prolonged fatigue that doesn’t improve with rest.
3. Muscle soreness and joint pains that don’t subside.
4. Increased susceptibility to infections and illnesses.
5. Higher than normal resting heart rate.
6. Difficulty falling asleep or staying asleep, poor sleep quality.
7. Loss of appetite or unusual cravings.
8. unexpected weight loss or weight gain
9. Persistent thirst
Emotional Signs
1. Heightened feelings of anxiety or stress.
2. Reduced enthusiasm and desire to exercise.
3. A constant sense of being overwhelmed by training demands.
4. Increased irritability, moodiness, or depression.
Behavioural Signs
1. Excessive focus on training schedules and performance metrics.
2. Neglecting social, work, or family activities in favour of training.
3. Skipping training sessions or avoiding exercise.
4. Reluctance to take rest days or recovery periods.
5. Difficulty concentrating.
So – what can be done to avoid ‘overtraining’ whilst still being consistent and effective?
1. Pay attention to signs of fatigue and adjust training accordingly (maybe train lighter with increased reps, or add a rest day)
2. Vary intensity and types of exercise to prevent overuse injuries (avoid training the same muscle group on consecutive days)
3. Maintain a well-balanced diet and stay well-hydrated. Make sure your intake includes protein and carbohydrates to support muscle recovery).
4. Ensure sufficient rest and recovery between workouts. Stress-reduction techniques such as deep breathing and progressive muscle relaxation (PMR) exercises can aid in rest and recovery. (On a day off, a walk or stretch session will suffice and benefit your body in the long term)
Feeling like you’re overtraining? Steps To Take If You’re Experiencing Burnout
1. Take a complete break from exercise to allow the body to heal (find a non-physical hobby to occupy your mind when you need to rest your body)
2. Speak with a healthcare provider, trainer, or sports psychologist if you’re feeling emotionally overwhelmed
3. When ready, return to exercise gradually with a focus on balanced training (speak to me!)
4. Keep a training ‘Log’ to track how your body responds to training and make adjustments as necessary.
Final comment
Because everyone responds differently to physical exertion and exercise routines it is difficult to know in advance how particular activities will affect individuals. But if you can identify the signs of Burnout and pre-empt it by adopting the preventative measures offered above, then you’ll maintain a balanced, sustainable exercise regime for the longer term. Get in touch to help you navigate how to move forward!
Acknowledgements and Research
Personal Trainer 