Overtraining occurs when a person exceeds their body's ability to recover from strenuous exercise.[1] Overtraining can be described as a point where a person may have a decrease in performance and plateauing as a result of failure to consistently perform at a certain level or training load; a load which exceeds their recovery capacity.[2] People who are overtrained cease making progress, and can even begin to lose strength and fitness. Overtraining is also known as chronic fatigue, burnout and overstress in athletes.[3][4] It is suggested that there are different variations of overtraining, firstly monotonous program over training suggest that repetition of the same movement such as certain weight lifting and baseball batting can cause performance plateau due to an adaption of the central nervous system which results from a lack of stimulation.[2] A second example of overtraining is described as chronic overwork type training where the subject may be training with too high intensity or high volume and not allowing sufficient recovery time for the body.[2] Up to 10% of elite endurance athletes and 10% of American college swimmers are affected by overtraining syndrome (unexplained underperformance for approximately 2 weeks even after having adequate resting time).[5]

Signs and symptoms

Listed below are some of the common effects and cited signs of overtraining.[6][7][8][9]

Overtraining may be accompanied by one or more concomitant symptoms:[6][7]

It is important to note the difference between overtraining and over-reaching; over-reaching is when an athlete is undergoing hard training but with adequate recovery, overtraining however, is when an athlete is undergoing hard training without the adequate recovery. With over-reaching, the consequential drop in performance can be resolved in a few days or weeks.[14]


  • Early onset of fatigue
  • Decreased aerobic capacity (VO2 max)
  • Poor physical performance
  • Inability to complete workouts
  • Delayed recovery

It is also important to remember that the effect of overtraining is not isolated only to affecting the athlete's athletic ability but it can have implications on other areas of life such as performance in studies or the work force. An overtrained athlete who is suffering from physical and or psychological symptoms could also have trouble socialising with friends and family, studying for an exam or prepping for work.[15]


Like pharmacological drugs, physical exercise may be chemically addictive. Addiction can be defined as the frequent engaging in the behavior to a greater extent or for a longer time period than intended.[16][17] It is theorized that this addiction is due to natural endorphins and dopamine generated and regulated by the exercise.[18] Whether strictly due to this chemical by-product or not, some people can be said to become addicted to or fixated on psychological/physical effects of physical exercise and fitness.[19] This may lead to overexercise, resulting in the "overtraining" syndrome.[20]


A number of possible mechanisms for overtraining have been proposed:


Allowing more time for the body to recover:

  • Taking a break from training to allow time for recovery.[24]
  • Reducing the volume and/or the intensity of the training.
  • Suitable periodization of training.[25]
  • Splitting the training program so that different sets of muscles are worked on different days.[24]
  • Increase sleep time.
  • Deep-tissue or sports massage of the affected muscles.[26]
  • Self-massage or rub down of the affected muscles.[27]
  • Short sprints with long resting time once the athlete is able to continue with light training[5]



Preventing overtraining is important for many athletes, who want to avoid taking time off to recover from overtraining.[2] One method preferred by many collegiate and professional level athletes is the incorporation of active recovery into training. The gradual varying of intensity and volume of training is also an effective way to prevent overtraining.[29] The athlete should be closely monitored by keeping records of weight, diet and heart rate and the training program should be adjusted in accordance to different physical and emotional stresses.[2]


  1. Walker, Brad. "Overtraining - Learn how to identify Overtraining Syndrome". stretchcoach.com. Retrieved 2016-05-17.
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  3. Peluso, M., & Andrade, L. (2005). Physical activity and mental health: the association between exercise and mood. Clinics, 60(1), 61-70. doi:10.1590/s1807-59322005000100012
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  12. Brenner, Joel S (June 1, 2007). "Overuse Injuries, Overtraining, and Burnout in Child and Adolescent Athletes". Pediatrics. 119 (6): 1242–1245. doi:10.1542/peds.2007-0887. PMID 17545398. Retrieved 15 April 2015.
  13. Steinacker, Lehmann, Lormes, Opitz-Gress, Jürgen (17 March 1997). "Training and overtraining: an overview and experimental results in endurance sports". Sports Medicine and Physical Fitness. Retrieved 15 April 2015.CS1 maint: multiple names: authors list (link)
  14. http://psycnet.apa.org/psycinfo/1997-36577-000. Kreider et al, 1998 (overtraining in sport)
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  16. Goodman A (1990). "Addiction: definition and implications". Addiction. 85 (11): 1403–1408. doi:10.1111/j.1360-0443.1990.tb01620.x. PMID 2285834.
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  22. Lowery, & Forsythe, Lonnie, & Cassandra (April 19, 2006). "Protein and Overtraining: Potential Applications for Free-Living Athletes" (PDF). International Society of Sports Nutrition. Retrieved 12 April 2015.
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