Let's talk Overtraining. Signs of Overtraining and How to Fix It – Avoid Burnout & Train Smarter.

Training and Technique

Let’s talk Overtraining. Signs of Overtraining and How to Fix It – Avoid Burnout & Train Smarter.

Coach Maddy’s tips on how to know when overtraining may begin to hinder your goals. We love training hard at BB, but are you experiencing the signs of overtraining? Knowing how to fix overtraining is just as important as smashing your workouts!

Hey Beasts,

We love the hustle at BB—chasing goals, pushing limits, and feeling strong. But how do you know when you’re pushing a little too hard?

Overtraining is exactly what it sounds like—training to excess. And while being dedicated is amazing, overdoing it can actually hold you back. When you train too much, your body experiences high levels of stress, triggering the release of cortisol—a hormone we don’t want hanging around in excess.

Too much cortisol can negatively impact your metabolism and immune system, making it harder to maintain your progress. This can lead to weight gain, reduced energy levels, persistent injuries, and even sickness.

So, how do you know if you’re overtraining?

Signs You Might Be Overtraining

You’re doing double sessions multiple times a week or training more than six days a week consistently.
You’re dealing with persistent injuries or muscle soreness that never fully goes away.
You’re constantly fatigued and struggling to sleep.
Your performance is declining rather than improving.
You’ve hit a fitness plateau—putting in the effort but not seeing results.
You’re gaining weight despite all the training.

Research shows that excessive training can lead to elevated cortisol levels, which negatively impact recovery and performance. Read more about the effects of overtraining on the body from Healthline. If you’re nodding along to a few of these, it might be time to rethink your approach.

How to Fix It

Overtraining isn’t just about cutting back on workouts—it’s about finding balance. Here’s how:

1. Cut Back on Doubles

BB’s programming is designed to get you optimal results with 5-6 sessions per week. If you love doubling up, try to keep it to once a week max, or only when you’re making up for a missed session.

2. Take a Deload Week

Lifters use deload weeks to reset, and you should too! This means reducing intensity for a week and allowing your body time to recover properly. Make sure you’re fuelling up with plenty of protein-rich, nutritious food to help with muscle repair and growth.

3. Eat Enough Food

Your body needs fuel to keep up with your training. Make sure you’re eating enough calories to support your workouts and recovery.

4. Prioritise Rest

Schedule 1-2 full rest days each week. On these days, keep movement light—think a walk, some stretching, or a beach day.

5. Make Training Enjoyable

You love training, so don’t let it become a chore. Overdoing it can lead to burnout, and we want you to stay consistent and love every session.

Final Thoughts

Looking after yourself is key to getting the most out of your training. If you need help tweaking your schedule to get the best results without burning out, shoot us an email and book in a goal-setting session.

Train smart, stay strong, and take care of yourselves, ladies!

Looking for a well-balanced training routine that challenges you without the risk of burnout? Check out our guide on Muay Thai training for women to learn how to train effectively while staying strong and injury-free!