What is overtraining?

Overtraining refers to a condition where excessive, unrelieved exercise leads to performance decrements and other negative physiological and psychological effects. It can be characterized by symptoms like increased resting heart rate, decreased heart rate variability (HRV), decreased body weight, mood disturbances, sleep disruptions, and a general decline in motivation and performance. Overtraining can also be indicated by biological markers such as the rise in sex hormone binding globulin (SHBG), affecting hormone levels like testosterone 1.

The term "overtraining" is often used interchangeably with "nonfunctional overreaching," which describes a less severe form of training stress where recovery still requires an extended period, but less than what true overtraining would necessitate. Importantly, if recovery occurs with just a few days of rest, the situation is likely nonfunctional overreaching rather than overtraining, which takes much longer to recover from 2 3.

Understanding overtraining involves recognizing it as a verb that describes the process of exerting beyond one's recovery capacity. It's critical to monitor for any symptoms, performance changes, and biological markers to prevent and address it effectively 4.