Overtraining Syndrome: Symptoms, Causes & Recovery

Overtraining syndrome occurs when the body doesn’t recover properly from excessive exercise and lack of rest. It often leads to fatigue, decreased performance, and both physical and mental exhaustion.

If not managed, overtraining syndrome can cause long-term health issues like chronic fatigue, tendonitis, muscle loss, increased body fat, anxiety, and depression. It can also affect hormone levels, immune function, and heart health.

Treatment usually involves rest and medical guidance, allowing the body to recover fully before resuming exercise. Preventing overtraining syndrome requires proper workout planning, rest days, balanced nutrition, and supervision from a qualified fitness professional.

Main symptoms

Common symptoms of overtraining syndrome include:

• Excessive fatigue;

• Persistent muscle or joint pain;

• Decreased performance during workouts or daily activities;

• Reduced strength and endurance;

• Unexplained weight loss or weight gain;

• Resting heart rate that is too fast or too slow;

• Difficulty falling or staying asleep, or poor sleep quality;

• Mood changes, such as stress, irritability, or anxiety;

• Headaches.

Overtraining syndrome can also cause hormonal changes, such as lower testosterone levels. In women, it may lead to irregular or missed menstrual periods. The immune system can also become weaker, increasing the risk of infections.

Symptoms of overtraining tend to persist and do not improve with short periods of rest.

Confirming a diagnosis

A sports medicine doctor can diagnose overtraining syndrome based on a detailed evaluation of the person’s training history, sleep patterns, diet, mental health, and use of substances such as anabolic steroids or stimulants like caffeine.

To confirm the diagnosis, a doctor may request hormone level tests, physical performance assessments, psychological questionnaires, heart rate variability analysis, metabolic and immune marker tests, or brain imaging, if necessary.

Common causes

Overtraining syndrome usually occurs when a person trains too frequently or intensely for an extended period, increases workout intensity too quickly, or continues exercising despite pain or extreme fatigue.

Certain factors can increase the risk of overtraining, such as pressure to achieve results, low self-esteem, or starting competitive sports at a very young age. It can also happen in people trying to lose weight or build muscle who mistakenly believe that exercising more will bring faster results.

Potential consequences

Possible consequences of overtraining syndrome include:

• Long-term decline in physical performance, which may sometimes be permanent;

• Frequent injuries, such as tendonitis, strains, or joint problems;

• Loss of muscle mass and increased body fat;

• Chronic fatigue, even after resting;

• Heart problems, such as high blood pressure or irregular heartbeat;

• Increased risk of anxiety and depression.

In some cases, people may lose motivation or give up their sport or exercise routine due to frustration, exhaustion, or emotional burnout.

Read more about chronic fatigue syndrome.

Treatment and recovery

Treatment for overtraining syndrome should be guided by a sports medicine doctor, who may recommend taking a complete break from training and competition to allow for full recovery.

Recovery usually involves stopping workouts for a specific period, typically between 4 and 12 weeks.

Light physical activities, such as walking or other low-intensity exercises, may be recommended, but these should not be related to the sport that caused the overtraining.

Talk therapy may also be advised to help manage stress, rebuild confidence, and develop healthier exercise habits.

Prevention tips

To prevent overtraining syndrome, it’s important to exercise under the supervision of a certified fitness professional who can ensure that rest days and workout intensity are properly planned.

A healthy, well-balanced diet is also essential for prevention. Nutritious foods provide the energy and nutrients needed for recovery, help regulate the immune system, and maintain hormonal balance.