11/25/2025
What Overtraining Really Feels Like (Most People Miss the Signs)
A lot of people think “overtraining” means you can’t walk, can’t move, or collapse in the gym.
That’s not how it works.
Overtraining is sneaky.
It creeps in slowly.
And most lifters — especially younger ones — try to power through it because they think toughness = progress.
Here’s what overtraining actually feels like, mentally and physically:
PHYSICAL SIGNS
1. Strength starts dropping for no reason
You’re eating. You’re sleeping. You show up…
But the weight feels twice as heavy as last week.
2. Joints feel “dry,” irritated, or inflamed
Elbows, knees, shoulders — everything feels angry.
Not injured… irritated.
3. Constant soreness that never goes away
Not good soreness.
The kind where your body feels beat up even after rest days.
4. Sleep goes to hell
You fall asleep exhausted…
Then wake up at 2–3 AM wired, restless, or stressed.
5. Resting heart rate climbs
Your engine is revving when it should be idling.
6. Appetite drops or cravings spike
Your body is trying to tell you the fuel system is off.
MENTAL SIGNS
1. Training stops being enjoyable
You don't look forward to the gym — you dread it.
(And for people like us, that is a HUGE red flag.)
2. Mood gets worse
Irritable.
Snappy.
Low patience.
Low motivation.
Feeling “burned out” but still forcing yourself to train.
3. Zero focus during your workouts
You can’t lock in mentally.
Your brain feels foggy.
4. You start feeling “off” and don’t know why
That’s cortisol talking.
WHY THIS HAPPENS
When you overtrain:
Cortisol goes up
Recovery goes down
CNS gets fried
Muscles stop repairing
Inflammation ramps up
Sleep tanks
Hormones shift
Strength drops
Your body is basically yelling:
“I’m done — let me rebuild so we can move forward.”
If you ignore those signs?
That’s when people get injured, plateau for months, or quit the gym entirely.
THE FIX IS SIMPLE
1. Take 2–4 days fully off
Eat. Rest. Walk. Stretch. Sleep.
2. Lower intensity when you return
No ego lifting. No max sets.
3. Focus on form and tempo for a week
Grease the groove. Don’t grind.
4. Increase protein and hydration
Fuel the repair process.
5. Listen to your body every training cycle
If p
