8 Signs You’re Overtraining

Some people don’t believe that overtraining is real. But the scientific research tells a completely different story. Overtraining is real and its bad. I know this first hand because I’ve run into overtraining a couple times myself. Some of the times it was more obvious because I was training 2 to 3 hours each day which lead to a torn bicep, and other times it wasn’t so obvious. The fact of the matter is you absolutely need to push yourself to see results from your workouts because undertraining is very real as well and maybe even more common than overtraining. When you don’t push yourself enough while working out, and you don’t progressively overload with a higher training volume over time the level of stress you’re putting on your body isn’t enough to improve.

The sweet spot for seeing results is right between undertraining and overtraining. But if you cross that line, you might be working harder than ever but instead of seeing improvements you’ll be slowing down your progress, causing overuse injuries, creating hormonal imbalances, and if you continue to overtrain for too long you can gain body fat, lose muscle mass, and even lower your sex drive. Long story short overtraining isn’t only caused by working out too much but instead it’s the combination of putting too much physical, psychological, and environmental stress on your body leading to problems that you definitely want to avoid, and luckily there are some signs and symptoms of overtraining, but if you don’t know them you may not even notice.

So today I want to give you guys 8 signs that you should look out for to ensure that you’re not overtraining. And make sure that you stick with me through this video because after I give you these 8 signs to look out for I’ll also give you 8 ways to guarantee that you never overtrain again. I want to start with one of the most obvious signs which are a decrease in your performance levels. Now if you’re working out really hard and you’re workouts typically go well, but then you have one or two bad days where you feel weaker and tired during your workouts this is perfectly normal and it’s probably not safe to assume that you’ve hit the point of overtraining. On the other hand, if you consistently try to complete intense workouts to see some progress, but instead you’re losing strength, endurance, or your repeatedly failing to complete your workouts you might be crossing that line.

If you are overtraining it’s resulting in decreased performance you’ll experience things like a noticeable change in your grip strength, the weights feeling heavier on your joints and bones, less stability and precision with movement patterns, and a decrease in explosiveness. If you consistently experience a couple of these symptoms during your workouts you might see much better results by backing off rather than working harder. It may seem counterintuitive that rest will help you make progress, but the best athletes, strongmen, and bodybuilders all know that training smarter will get you much further than always training harder. Another sign you’ll experience is feeling really sore for really long lengths of time after your workouts. This is not to be confused with doms or delayed onset muscle soreness, which is that sore and sometimes even painful feeling that’ll usually start the day after training, usually peaking in intensity by day 2, and it can last up to three days.

The process of Doms is perfectly normal and is usually caused by either trying unfamiliar exercises, or shocking your body with different training styles like drop sets, supersets, and giant sets, or from rapidly increasing your training volume. However, if you’re not really doing anything new and you’re feeling a soreness that’s different than the usual soreness you feel from training. The type of soreness lingers for a few extra days and it even might be a little more painful than usual then you may be running into this problem. If the soreness is so great that it feels like it’s back to the very first time that you lifted weights and you feel like you can’t lift your arms up to brush your hair or you.


My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to max@gravitychallenges.com
Founder // Gravity Transformation, Max Posternak