7 Signs you are overdoing it at the gym... | MuscleSquad

icon Sep 01, 2023 - JY Sharif

7 Signs you are overdoing it at the gym...

We live in a world that places great importance on physical fitness and health. The health benefits of regular exercise are common knowledge and living a healthy lifestyle is highly encouraged.  However, as with most things in life, moderation is key. While pushing your limits can get you positive results, there is a fine line between a healthy workout routine and overexertion. We tend to compare ourselves to online influencers and athletes to whom fitness is their livelihood. Sometimes we fail to realise that we have jobs, families, duties, and responsibilities and stacking that on top of an intense workout routine can lead to overtraining.

Recognising the signs that you may be working out too much is crucial for safeguarding your well-being. To help you recognise when you have been taking things too far.

Musclesquad Dumbbells

Here are 7 signs that you may be overdoing it at the gym:

  1. Persistent Fatigue:

Feeling tired after a workout is normal, especially when you are pushing yourself. However, if you find that you are consistently fatigued, even after a good night's sleep, it might be a sign that your workouts are taking a toll on your body. Overtraining can lead to chronic fatigue, making it challenging to perform daily activities and hindering your overall quality of life.

  1. Plateau or Decreased Performance:

Progress is a driving force in any fitness journey. If you notice that your performance has stagnated or even declined despite your efforts, overtraining might be the culprit. When your body does not have enough time to recover, you may experience a plateau or a regression in your strength, endurance, or skill levels. Its key to note for this sign, it only applies if you are training consistently with high frequency. If you are only training 2-3 days a week and are experiencing a plateau, it may not be because of overtraining and due to lack of training frequency and intensity.

  1. Insomnia and Sleep Disturbances:

While exercise can improve sleep quality for many individuals, excessive workouts can have the opposite effect. Overtraining can lead to an increase in stress hormones like cortisol, which might disrupt your sleep patterns. If you are finding it difficult to fall asleep or stay asleep, your workout routine could be a contributing factor.

  1. Lingering Muscle Soreness:

Muscle soreness is a natural part of the post-workout process. However, if you find that your muscles are constantly sore and you are not giving them sufficient time to recover, you might be overtraining. Overworked muscles can become more prone to injury and may hinder your overall progress.

Stretching On a Gym Mat
  1. Increased Resting Heart Rate:

Monitoring your resting heart rate can provide valuable insights into your body's recovery. An elevated resting heart rate might indicate that your body is under excessive stress from intense workouts. A consistently high resting heart rate could be a sign that you need to dial back your exercise intensity and volume.

  1. Weakened Immune System:

Regular, moderate exercise can boost your immune system. However, intense, and frequent workouts without adequate recovery can suppress your immune function, leaving you more susceptible to illnesses and infections. If you notice yourself catching colds on a regular basis, then it may be time to review your training to ensure that overtraining is not a contributor to this.

  1. Increased Injuries:

One of the most telling signs of overtraining is an uptick in injuries. When your body does not have adequate time to recover, your muscles, joints, and connective tissues become more susceptible to strains, sprains, and other injuries.


It is important to note that these 7 signs may not necessarily be because of overtraining and can be due to other causes, diet, stress, underlying health issues etc. If you are experiencing any symptoms that are impacting your quality of life, or you have any health concerns please seek guidance from fitness professionals or healthcare providers.

In a world driven by the "more is better" mentality, it is crucial to remember that optimal fitness is achieved through a balanced approach. If you recognise any of these signs in yourself, it is important to listen to your body and make the necessary adjustments. Take rest days, prioritise sleep and review your training routine. Remember, a sustainable and well-rounded approach to fitness will give you better results in the long run while safeguarding your physical and mental well-being.

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