5 Signs you might be Overtraining
Whether you're playing team sport at any level or a regular gym-goer pushing for progress, one thing is clear: the body can only take so much. Overtraining isn't always about feeling exhausted—it often shows up as subtle, nagging issues that are easy to dismiss... until they’re not.
Here are five signs to keep an eye on:
1. Persistent Niggles or Recurrent Injuries
If tight hamstrings, sore groins, or shoulder tweaks keep reappearing, it’s likely not just bad luck. Overtraining compromises the body’s ability to repair itself. Soccer players pushing through back-to-back matches or gym clients training hard with poor recovery are especially prone to these “warning shot” injuries.
2. Slower Recovery Between Sessions
Whether it's muscle soreness that lingers for days, or joints feeling stiff longer than usual, slowed recovery is a red flag. For field athletes, this can affect mobility and increase the risk of soft tissue strains. In the gym, it might mean you’re lifting with poor form because your body hasn't bounced back.
3. Performance Plateau or Drop-Off
Training hard but getting worse? That’s a classic sign of overload. Sub-elite athletes might find they’re not hitting their usual metrics—reduced sprint output, poor agility, or a general sense of heaviness. Lifters may notice they're stuck at the same weights or even regressing.
4. Mental and Emotional Fatigue
You don’t need to be “burnt out” to be overtraining—but if you’re dreading training, feeling snappy or just not mentally sharp, it’s worth looking at overall load. This is especially true in team environments where mental sharpness is key to decision-making under pressure.
5. Disrupted Sleep or Restlessness
A body stuck in “go mode” often has trouble winding down. Overtrained individuals may struggle with falling asleep, staying asleep, or waking up feeling tired. Add that to niggling injuries, and it becomes a recovery trap—your body can’t heal if it’s not resting properly.
Sometimes a de-load week can be introduced where training intensity or volume is intentionally reduced—gives the body a chance to recover, reset, and adapt, helping to reduce fatigue and prevent injuries.