3. Decreased Motivation
It’s not unusual to occasionally want to skip the gym. But, if you generally live, breathe, and sleep the gym life, then suddenly become disinterested, you’re probably overexerting yourself. Instead of going to the gym and possibly risking injury by going through the motions and improperly performing an exercise, Trink recommends “taking a full week off, then being sure to reduce training volume when you do return.” He also recommends getting “quality sleep (7-9 hours per night as a generalization), proper nutrition—particularly in the pre- to post-workout window—smart supplementation, and planned deloads.”
2. Lowered Self-Esteem
For many guys, it’s natural to experience a sense of accomplishment following an intense workout. But when you get obsessed with training Cardiello explains, it's easy to fall into the trap of thinking that "more is better." That has two dangerous effects: Overtraining and lowered self-esteem. Cardiello explains this feeling is related to the body's nervous system, since overtraining “affects an athlete’s level of ‘happiness’ to train, depression, insomnia, and irritability.” He also cautions overtraining can be heightened by such things as “lack of proper nutrition (hydration), proper sleep, and personal/work stressors.”
1. Halted Progress
Has your body stopped changing in spite of your best efforts? If so, you may be overtraining. “When you’re overtraining, your body is kind of going in the opposite direction of growth, because your muscles are torn and all you’re doing is re-tearing them again," LaCerte points out. Don’t risk possibly entering into a muscle-burning phase. Remember: Muscles need a chance to repair, and that’s only possible when your body is given the proper time to rest and recover before being forced into more exercise.