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5 Signs of Overtraining to Look Out For

We love seeing our members crushing their KILLER workouts at the studio each week, but if you’re working out more than the recommended three days a week, you might want to be on the lookout for these five signs of overtraining. If you find yourself experiencing any of these symptoms, then make sure you give your body a break and take a rest day (or two) ASAP!


1. You’re Completely Exhausted

It’s okay to feel exhausted when you’ve had a busier week than normal, but if you’re feeling overly tired week after week and your schedule hasn’t changed, then it might be a sign you’re doing too much. While we love seeing your smiling face at the studio as often as possible, it can be tough on your body to work out more than three or four days of week for an extended period of time. So, if you’ve been knocking out a ton of workouts and are feeling more exhausted as the days go on, we strongly encourage you to take a rest day or two to help your body and your mind re-coup.

Pro Tip: Try an active rest day activity instead of your usual workout to stay moving while helping your muscles recover!


2. You Aren’t Recovering Like You Used To

Experiencing a little soreness after your KILLER workouts is normal, especially if you just totally crushed the Challenge of the Week (a.k.a. CHOW). However, if you’re noticing your soreness is a bit excessive and sticking around longer than usual, it might be a sign of overtraining. Muscle aches and pains that last longer than a few days after your workout could indicate your body isn’t fully recovered and continuing to work out without rest could lead to a serious injury. Whenever you feel like it’s taking longer for your soreness to go away, make sure you give your body a break and indulge in a rest day or two.

Pro Tip: You can spend some time pampering your sore muscles to help ease some of the discomfort by foam rolling, stretching, or soaking in a hot bath.


3. You’re Super Tired, But Having Trouble Sleeping

When you’re headed toward burnout because of overtraining, one of the tell-tale signs is a change in your sleeping patterns. Often, when someone is overtraining and working out too frequently, they find themselves feeling restless when it’s time to go to sleep and their overall sleep quality decreases.

Sleep is an essential part of the recovery process for both your mind and your body, and when you’re super tired all the time and can’t sleep, your body isn’t able to keep up with the vital repair work that needs to be done. So, if you’ve been extra sleepy lately, try knocking out some extra hours of sleep rather than extra workouts. You should always aim to get between 7-9 hours of sleep per night.


4. You’re Dreading Your Workouts When You Used to Enjoy Them

There’s nothing more satisfying than kickin’ off your week with a KILLER workout at your local 9Round! We always want you to have a fighting spirit at the studio, so you get the most out of your 30 minutes. However, when you’re working out too much, you may start to dread putting on those gloves and punching it out with us — and we never want you to feel this way! 

Working out should be something you enjoy and look forward to each week. You should never feel like it’s something you must do as a punishment, but rather something you do to improve your wellbeing. So, instead of forcing yourself to come in every single day, remember it only takes three workouts per week to meet the recommended exercise guidelines. Give yourself some time to relax in between your workouts so you can continue to love kickin’ it with us!


5. You’re Dealing with Overuse Injuries

One of the worst symptoms of overtraining is an overuse injury, such as tendonitis, shin splints, etc. When you encounter one of these common injuries, we strongly encourage you to visit your doctor and seek professional help before things escalate. You should never work out with an injury without your doctor’s permission, as you might put yourself at risk for a more serious injury. Listen to your doctor if they tell you to take some time off from the gym and be sure to talk with your Champion Trainer as you’re easing back into your workouts, so they can suggest modifications for certain moves that might irritate your injuries.

Ultimately, the key to recognizing when you might be overtraining is to learn how to listen to your body, because it will let you know when it’s time to take a breather. However, when you’re ready to get back to the gym and CRUSH it, make sure you come to the studio for your free introductory workout at 9Round.


This article was written in conjunction with our certified 9Round Exercise and Nutrition Specialist, MacKenzie Rowand, CSCS, NASM-CNC. This is not medical advice. Please consult your healthcare professional before beginning any new workout routine.

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