Overtraining: The Hidden Danger

Like almost all health, fitness and nutrition advice, the guidance on overtraining is totally subjective – but the risk of getting it wrong is real!

Overtraining for one person may look very different to another, so let’s start with a couple of examples to help demonstrate:

Tom: 21 years old, part-time low-stress job, no children, regular sleep pattern, good quality meals.

Sarah: 47 years old, perimenopausal, high stress career, three school-aged children, disturbed sleep.

Tom will recover from exercise more quickly than Sarah, his risk of injury is far lower and injury recovery time far quicker. He’s less likely to succumb to adrenal fatigue and can take on the mental load of regular intensive training.

Now, do not be mistaken into thinking that exercise is less important for Sarah. On the contrary, with every passing year exercise becomes more important.

“Exercise is like investing: it’s never too late to start, but you’ll always wish you had started sooner.”

So although every case will differ, and we’ll talk in a moment about how to spot signs of overtraining, let’s look at some principles:

• Intensive training (the type that takes you out of your comfort zone and requires recovery time) is typically recommended no more than 3–5 days per week, allowing adequate rest days. Whilst Tom could probably get away with 5 days, Sarah would likely be more comfortable at 3–4.

  
  

• Low intensity training (the type you can sustain for a long period of time and requires little to no recovery) is almost limitless and should be done with high frequency, especially for those who lead otherwise sedentary lifestyles.

  
  

What to Watch Out For: Signs of Overtraining

Overtraining doesn’t always hit you instantly — it can creep in slowly. Here’s what to look for:

1. Persistent Fatigue – You wake up tired, even after a full night’s sleep.

2. Niggles & Injuries – Small aches, strains, or joint pains that won’t go away.

3. Sleep Troubles – Can’t fall asleep, or waking up often despite feeling drained.

4. Performance Plateau (or Decline) – No matter how hard you train, you’re stuck or slipping backwards.

5. Mood Swings – Irritability, anxiety, or a sudden loss of motivation.

6. Weaker Immune System – Picking up colds or bugs more frequently.

Top Tip: If these warning signs show up, it’s time to reassess your training. Swap a hard workout for a recovery walk, mobility session, or just take a rest day or two.

Better still, take some time for deeper self-care. Book a sports massage, do some meditation, increase your nutrient uptake or just have a duvet-day!

Remember:

Progress doesn’t come from hammering every session — it comes from the balance.