5 Signs You Are Exercising Too Much

If you're planning to set a New Year's resolution to exercise more you are not alone!  Data from YouGov Omnibus indicates that Exercise was the most popular resolution for 2019. YouGov  About 1 out of 8 gym memberships are initiated during the January New Year's rush.  BlueWater

If you are committed to more exercise in 2020 be careful that you do not exercise too much, too soon.  

Overreaching is short-term training without sufficient recuperation, that exceeds an individuals capacity.*

Overtraining is more serious and results from untreated overreaching that produces long-term impairments in performance and other conditions that might require medical intervention.*

There are specific symptoms that occur when you are exercising too much.  Given below are five signs for both Resistance Training (weight lifting) and Aerobic exercise.  Everyone is different so some people may only have one or two signs.  

5 Signs of Aerobic Overreaching and Overtraining

• decreased performance
• general malaise
• loss of interest or enthusiasm for training
• disturbed psychological state (increase depression, anxiety, fatigue or decrease vigor or a combination of these changes)
• increased muscle soreness*

5 Signs of Resistance Training Overreaching and Overtraining

• plateau followed by decrease in strength gains
• sleep disturbances
• decreased appetite
• a cold that won't go away
• excessive muscle soreness*

Make sure the intensity and duration of your first workouts are similar to your current fitness level.  For example, if you are able to run one mile, try to run two miles on the first day of training (not 5 miles).  Run two miles the first week and 3 miles the next week.  Or, only attend one fitness class the first week, and two classes the second week.  As you ramp up your training make sure you allow enough time for recovery.  For example, exercise every other day and focus on stretching and walking on the days in between.

Persistence and patience are the most important qualities in sticking to an exercise program.


*Coburn, Jared W., Malek, Moh H., ed. NSCA’s Essentials of Personal Training. 2nd ed. Human Kinetics, 2004, ops. 81, 101-102.