Overtraining: When "More" Doesn't Always Mean Better

Barre WorkoutsPilates EducationStrength Training

26 Jan

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As we enter the new year with guns ablazin’ - fully ready to get our consistent workouts in each week, our 10,000 steps a day and a fresh start at a clean diet - some of us might go a tad overboard. So we’re here to set the record straight, more doesn’t always equal better. The “go harder” mentality when entering the new year with new motivation isn’t always beneficial. There is such a thing as too much which can lead to overtraining, and that’s what we want to help you avoid.

What is Overtraining & Why is it Bad?

Overtraining isn’t about one tough workout or an intense week of training. It’s what happens when the stress from training consistently outweighs recovery. It can be quite common among athletes, but it can also affect anyone who exercises regularly, especially when life stress, lack of sleep, or under-fueling are part of the picture.

Overtraining syndrome, or OTS, occurs when the body doesn’t have enough time or resources to recover between workouts. While short-term fatigue can be normal with exercise, overtraining leads to long-term declines in performance, energy, and motivation. So basically, all your extra hard work in the gym is actually causing you harm rather than the gains and mental boost you’re looking for.

It’s helpful to understand the difference:

Normal training fatigue: temporary soreness or tiredness that improves with rest

Overreaching: short-term overload that resolves with recovery

Overtraining: prolonged stress without recovery, leading to physical and mental burnout

The key? Recovery. We always need recovery.

Signs Your Body May Need More Rest

Overtraining isn’t always obvious, especially if you’re highly motivated. Here are some common signs to look for.

Physical symptoms:

Persistent fatigue

Decreased strength or endurance

Frequent soreness or nagging injuries

Poor sleep or trouble falling asleep

Getting sick more often

Mental & emotional symptoms:

Irritability or mood changes

Loss of motivation to work out

Brain fog or difficulty focusing

Feeling “flat” or burned out

If movement starts to feel more like a chore and less like something that energizes you, it may be time to reassess.

Why Overtraining Happens

Overtraining isn’t just about the frequency and intensity of our exercise regimen. It often comes as a result of many added stresses from life all at once, without a proper break. Things like not getting enough quality sleep, under-eating or chronic calorie restriction, stress from your daily life at work, too many high-intensity workouts and skipping rest days. All, or many of these factors combined at once can really take a toll on your body, often without you realizing the effect at first. Your body can’t distinguish between stress from workouts and stress from life, in the end, it all adds up.

What the Science Says

Research shows that chronic training stress without recovery can elevate cortisol (the stress hormone), disrupt the nervous system, weaken immune function, and impair performance. According to organizations like American College of Sports Medicine and National Strength and Conditioning Association, recovery is a non-negotiable part of sustainable training.

One of the most important takeaways from sports science:

You don’t get stronger during the workout, you get stronger during recovery.

Why Rest Actually Improves Results

Rest days aren’t setbacks, they’re actually how progress happens. When we take the time to let our body rest and recover, our muscles can start to repair (this is how we actually get stronger and grow muscle), our endurance will improve, our chances of an overuse injury drop dramatically, our energy and mood are improved, helping us to avoid burnout and resulting in long-term exercise consistency. These all sound like wins to me! Training smarter, not harder, will lead to better outcomes in the long-run. This means training with intentionality. Remember, recovery is not a reward, it’s part of the plan.

Here are some helpful ideas to help balance your training:

Mix high- and low-intensity days

Fuel your body adequately (especially carbs and protein)

Prioritize sleep

Pay attention to how you feel, not just your schedule

Take rest days without guilt

What All This Means for You

Low-impact movement like barre and Pilates can be incredibly effective, but intensity still matters. If your arms or legs start shaking during class, that doesn’t necessarily mean you’re overtraining. However, stacking intense days without recovery can catch up with you over time, so be sure to include some rest days, with plenty of fuel and sleep every day.

Listening to your body, modifying when needed, and balancing effort with rest are going to get you farther than pushing yourself over the edge ever will. Overtraining isn’t a badge of honor. Sustainable fitness comes from consistency, recovery, and respecting your body’s limits. There’s no single “right” way to train, only the way that supports your health, energy, and long-term relationship with movement. And we’re here to help you find that balance.

^_Sources:
^{_{National Strength and Conditioning Association (NSCA)
Overtraining
https://www.nsca.com/education/articles/kinetic-select/overtraining/}}
^{_{Mayo Clinic Health System
What are some signs of overtraining?https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/what-are-some-signs-of-overtraining}}
^{_{Cleveland Clinic
Overtraining Syndrome
https://my.clevelandclinic.org/health/diseases/overtraining-syndrome}}