Overtraining: Causes, symptoms & effects in competitive sports

Overtraining is a widespread problem in competitive sports, especially endurance sports. However, there is also evidence in strength training that excessive training can lead to stagnating or even declining performance gains. In this article, we take a closer look at the different forms of overtraining and their symptoms.

Two main forms of overtraining

According to scientific research, there are two known forms of overtraining:

Based-wide overtraining

This form is characterized by an overactive sympathetic nervous system. Typical symptoms include:

• Increased excitability and inner restlessness
• Sleep disorders
• Increased heart rate (tachycardia)
• Frequent sweating and tendency to headaches
• Reduced ability to recover
• Greater perceived stress
• High blood pressure
• Hypersensitivity to sensory stimuli (e.g., sensitivity to noise)

The term "basedowid" is derived from Graves' disease, an overactive thyroid (hyperthyroidism) that causes similar symptoms to this form of overtraining.

Addisonoid overtraining

This form is characterized by a rather underactive parasympathetic nervous system. These include:

• Low heart rate (bradycardia)
• Normal or good recovery
• Phlegmatic mood
• No significant weight loss
• Delayed response times
• Low blood pressure
• No breathing difficulties
• Movement sequence remains unchanged at high intensity

The term "addisonoid" comes from Addison's disease, an adrenal insufficiency that is associated with general fatigue and lower energy levels.

Overtraining in strength training

While overtraining is well-researched in endurance sports, it remains controversial in strength training. However, empirical evidence shows that, especially among highly motivated beginners or advanced athletes, there is often a tendency to force muscle growth through excessive training volume and intensity. This frequently leads to performance stagnation or even a decline.

A typical sign of overtraining is a lack of improvement in performance despite increased training effort. This can be frustrating for athletes, as no progress is made despite harder training. Overtraining often manifests itself in:

• Increased stress levels
• sleep problems
• Lack of motivation
• Delayed regeneration
• Persistent muscle pain

Although overtraining manifests itself differently from individual to individual, the symptoms are often clearly noticeable. It's important to pay attention to your body's warning signals and incorporate sufficient recovery phases into your training. This is the only way to achieve sustainable performance improvement without negative health consequences.