Fit people preparing to deadlift and holding barbells. Horizontal indoors shot

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Overtraining is a common issue in weight training, but it also happens to runners and other athletes. Some think overtraining is the fastest way to achieve their training goals. Unfortunately, that is not the healthy and safe way to do it.

Overtraining happens when the intensity and volume of the training go beyond an individual’s ability to recover. People who are overtraining can cease making progress or can also start to lose fitness and strength.

How to know if you are overtraining? Here are a few signs:

Abnormal heart rate

taking a break and checking pulse

Abnormal heart rate is the result of an amplified metabolic rate to meet the obligatory demand for training.


  • You can wear heart rate monitors while on the gym, that can help you assess whether you are overtraining.
  • If you do not have available gadgets to use, you can check your heart rate the old way. Check it once before you get out of bed, and then a second time after beginning your day.

If you notice that your resting heart rate is strangely low or high, you may need to seek advice from a doctor.

Constant muscle soreness

An athletic woman holding her shoulder (seen from behind)

Do not panic just yet, a day or two of sore muscles after a workout is just normal. But if you’re sore for longer than 72 hours, Make sure you get plenty of rest. Constant muscle soreness is a signal that your muscles are not recovering properly, which impacts your training results negatively.


It is recommended that you stay in the gym only for 45 minutes to 75 minutes at maximum. Seek advice from a PT or a coach for a workout plan that is suitable to your BMI.

Poor performance

Young athlete resting in gym after hard cross training. Wearing professional sport clothing .

When you overtrain, you feel ill. That feeling of illness is your body telling you that you are overtraining. Also, overtraining can be detrimental to your immune system.

Adjust your diet and nutritional and intake of supplements. It is recommended that you take supplements, vitamin A and E and glutamine to maximize performance and strengthen the immune system.


Young woman lying in bed

Even after a tiring workout at the gym, you cannot sleep. This is probably the result of an overload of the hormonal and system nervous systems. If you cannot sleep all your hard work will be wasted, as your muscles grow while you are resting and recovering.


  • Focus on sleeping from 10pm to 2am. This is the part of your sleeping pattern where your physical restoration occurs.
  • If you’re having sleepless nights, it is recommended that you take a full weeks rest from training and that you eat only clean foods.

Pains in your joints, bones, and limbs.

The old saying “no pain, no gain” might be true, but only to a certain extent. For the muscle strength to increase, the muscles need to experience an increase in stress. This stress is what they call the “burn.” The “burn” is a good pain, but it should only be short-lived. If the pain is lasting and joints, bones, and limbs remain sore, that is considered bad pain from overtraining. Again, make sure you get plenty of rest.

If you are serious about building muscle, rest is not optional. The recommended time to rest from a hard workout is 36 hours. If you skip resting, you will not recover properly. If you experience signs of overtraining, you need to make sure you get plenty of rest, or your performance will decline and plateau.  

Author Bio:

Ryan Varela is the CEO of Boost Health Insurance which provides customized and affordable health care plans for thousands of customers across the United States. Ryan has nearly a decade of experience in the health care industry and continues to serve the greater need to educate and deliver access to affordable options to those who need health care the most.

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