5 Warning Signs You’re Exercising Too Much (and How to Solve It)

Building and sticking to a regular exercise regimen is something many people strive to do, but even though the health benefits of exercise are vast, it is possible to overdo a good thing.

While the amount of exercise you should be getting depends on a variety of factors—including your age, your general health and your choice of workout—there are some general and universal signs to watch out for that indicate you’re pushing your body too hard and exercising too much. Overtraining can result in diminishing returns at the gym, workout fatigue and more. When that happens, the best thing to do for your health and wellness is to scale back your workouts.

Warning Signs of Too Much Exercise

Woman is tired of training

photo via Getty Images

1. You feel exhausted instead of energized after a workout.

After-exercise fatigue could stem from not having enough fuel in your body, but sometimes post-workout exhaustion is actually a sign that you’re not giving your body sufficient rest in between workouts to repair itself and grow stronger.

2. Your sleep schedule is erratic or poor.

Do you find that you can’t fall asleep, can’t stay asleep once you do manage to get some shut-eye, or you feel tired no matter how many zzz’s you get each night? These problems could be a sign that too much cortisol—a stress hormone that your body releases when you exercise too much—is pumping through your system. Excess cortisol can render consistent and quality sleep more difficult.

sad pug under a blanket

Photo by Matthew Henry on Unsplash

3. You’re feeling more sad.

At its best, exercise releases endorphins in the body, which serve to boost your general mood and feelings of wellbeing. However, overtraining can actually result in the opposite happening, and you might find yourself feeling more sad or unable to find the silver lining in situations, if you aren’t giving your body enough recovery time between sweat sessions.

4. You’re way more irritable than usual.

If you’re feeling more agitated than normal and find that you’re operating on a short fuse, try staggering out your workouts more and giving yourself time away from the gym. Your mind, body and social circle will thank you for it.

Sick woman drinks hot drink during cold weather

photo via Getty Images

5. You’re getting sick more than usual.

Frequent colds or flu-like symptoms can be a result of spending too much time in the gym. If you just keep on getting sick, despite having a generally good immune system, it could be a sign that all that exercise is actually decreasing your immunity, and leaving you more susceptible to getting ill.

How to Prevent Overdoing It In The Gym

Even if you’re experiencing some of the above symptoms, the good news is that there are plenty of practices that can help safeguard you against overtraining, so you’ll go back to feeling your absolute best in no time. Here are three ways to help prevent overtraining.

1. Make sure to get adequate rest.

Even the most active individuals need periods of recuperation between intense sweat sessions or prolonged activity. It’s crucial that you take a day or two of rest between intense training sessions to allow your body to heal.

2. Make sure you’re drinking and eating enough.

If you’re adequately hydrated and fueled, your workouts will be more effective, and your body will have an easier time healing after workouts.

woman doing yoga

Photo by Form on Unsplash

3. Stagger the intensity of your workouts

Instead of opting for a grueling, hour-long cardio session each day of the week, try staggering out cardio days with days of more “active rest-day” activities, such as stretching, meditation or gentle yoga, instead.

41 comments

Paulo Reeson
Paulo Reeson1 days ago

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Leopold Marek
Leopold Marek2 days ago

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Leopold Marek
Leopold Marek2 days ago

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Danuta W
Danuta Watola3 days ago

Thank you for sharing

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Peter B
Peter B3 days ago

Thank you

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Sherry Kohn
Sherry Kohn4 days ago

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Tanya W
Tanya W4 days ago

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Tanya W
Tanya W4 days ago

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Anna R
Anna R4 days ago

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Danuta W
Danuta Watola4 days ago

Thanks for sharing

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