From the Guidelines
If you suspect you're overtraining, immediately reduce your training volume and intensity by 40-50% for 1-2 weeks and prioritize rest, nutrition, and stress management to prevent further complications. According to the most recent and highest quality study 1, monitoring training loads, getting adequate rest periods, and maintaining optimal nutrition and hydration status are crucial in preventing the development of overtraining syndrome. Signs of overtraining include inability to finish training sessions, inability to converse during activity, faintness or nausea after exercise, chronic fatigue, sleeplessness, and aches and pains in the joints 1.
Key Recommendations:
- Reduce training volume and intensity by 40-50% for 1-2 weeks
- Take at least 2-3 complete rest days per week during the recovery period
- Prioritize sleep by getting 7-9 hours nightly to repair muscle tissue and regulate hormones
- Improve nutrition by consuming adequate protein (1.6-2.2g per kg of bodyweight) and carbohydrates to replenish glycogen stores
- Stay hydrated and consider tracking workouts to identify patterns that may have led to overtraining
- Implement stress management techniques like meditation or deep breathing exercises to mitigate mental stress
Importance of Early Detection:
Early detection of overtraining is critical to prevent long-term complications, such as hormonal imbalances and immune system suppression. If symptoms persist after 2 weeks of reduced training, it is essential to consult a healthcare provider to rule out other medical conditions 1. By taking a proactive approach to managing overtraining, individuals can minimize the risk of adverse outcomes and optimize their overall health and well-being.
From the Research
Signs of Overtraining
- Fatigue, reduction, or stagnation of performance capacity 2
- Mood state disturbances, muscle soreness/stiffness, and long-term competitive incompetence 2
- Persistent performance incompetence, persistent high fatigue ratings, altered mood state, increased rate of infections, and suppressed reproductive function 3
- Reduced maximum performance capacity, brief competitive incompetence, and increased muscle damage 2, 3
- Imbalance of the neuroendocrine system, suppression of the immune system, indicators of muscle damage, depressed muscle glycogen reserves, deteriorating aerobic, ventilatory and cardiac efficiency, and a depressed psychological profile 4
Consequences of Overtraining
- Overtraining syndrome or staleness, which can last for weeks or months 2
- Adrenal insufficiency, which can be caused by chronic stress from overtraining 5
- Burnout, which can result from prolonged fatigue and reduced performance despite increased training 6
- Increased risk of infections, and suppressed reproductive function 3
Prevention and Detection of Overtraining
- Balancing training and rest, monitoring mood, fatigue, symptoms and performance, reducing distress, and ensuring optimal nutrition 6
- Screening for changes in parameters indicative of overtraining, such as an imbalance of the neuroendocrine system, suppression of the immune system, indicators of muscle damage, and depressed muscle glycogen reserves 4
- Incorporating a screening system into the training programme, and using periodisation of training theory to promote optimal performance improvements and prevent overtraining 4