At some point, every coach has seen it: that one client who is pushing harder, grinding longer, yet their progress has stalled. Maybe they’re always sore, struggling to hit their usual numbers, or just not as engaged as they used to be. These dedicated individuals believe pushing through fatigue leads to gains, but their determination could be leading them down a path of diminishing returns. 

Spotting overtraining early means you get to keep your clients on track and prevent burnout, injury, or worse, long-term health issues. The problem is, many clients don’t recognize the signs themselves. They see fatigue as part of the process, soreness as a badge of honor, and poor performance as something to push through. 

That’s where we come in.

Physical Signs of Overtraining

If your client constantly looks exhausted, complains about soreness that never fully goes away, or says they “just don’t feel strong” in their workouts, it’s time to investigate. 

• Chronic fatigue isn’t normal, and persistent soreness is a red flag. Overtraining leads to weakened muscle tissue, which not only slows progress but increases the risk of injuries. A big giveaway? Their performance takes a hit. Maybe their lifts are dropping, their endurance is declining, or they struggle to complete workouts they used to breeze through. That’s not just an off day; it’s a sign their body isn’t recovering. 
• If their resting heart rate is higher than usual or their heart rate takes longer to recover post-workout, their body works overtime to compensate.
• If a client who used to sleep well suddenly has difficulty sleeping, their nervous system might be overstressed. Recovery happens at night, and if their body isn’t resting properly, they’re stuck in a cycle of depletion.

Mental & Emotional Indicators

If your client starts to dread workouts they once enjoyed, it’s a problem. A lack of motivation, mood swings, or irritability can all stem from nervous system fatigue. When cortisol levels stay elevated due to overtraining, clients feel more stressed, anxious, or even depressed.

Some start second-guessing why they’re suddenly weaker or slower. Others withdraw, either mentally checking out when they train or skip sessions altogether. If your most driven client starts making excuses, don’t chalk it up to laziness; dig deeper.

Watch for changes in their usual patterns. A client who religiously completes their warm-up might start rushing through it. Others extend workouts past programming, desperately chasing results. These behavioral shifts often signal an underlying push-pull between their desire to reach their goal and their body’s needs. 

Behavioral Patterns to Watch For

The mind reflects physical strain in telling ways. Some will flat-out refuse to take a rest day, afraid they’ll lose progress. Or that enthusiastic client who bounded into every session might start showing up with less spark, seeming distracted or irritable. Some will withdraw from engagement, while others frantically increase their efforts despite deteriorating results.

Another big one: plateauing despite increased effort. They may try to compensate by training even more, which creates a downward spiral. 

How to Address Overtraining

• First, assess their recovery habits. Ask about sleep, hydration, nutrition, and stress levels. Overtraining is sometimes too little recovery. If they’re not sleeping enough, skipping meals, or under-eating, their body can’t repair itself properly.
• Next, adjust their training load. Reduce intensity or volume and introduce more recovery-focused sessions. Active recovery, mobility work, and even complete rest days might be necessary. If they resist, remind them that progress isn’t about training through the pain.
• Encourage restorative activities outside of the gym. Light movement like walking, yoga, or stretching can aid recovery without adding stress to the system. Sometimes, stepping away from structured training for a few days allows the body to reset.
• Most importantly, keep communication open. If clients trust you, they’ll be more honest about how they feel. Make it clear that rest isn’t a weakness; it’s part of progress.

Final Thoughts

Building strength and achieving fitness goals requires balancing challenge and restoration. Our role as coaches extends beyond programming sets and reps, and we must guide clients toward sustainable practices that serve them for long-term health and wellness. 

Each person’s path to improvement looks different, but the foundation remains constant. It requires respecting the body’s signals and creating space for adaptation as it is necessary. By catching overtraining early, we help our clients build lasting results rather than temporary gains that lead to indefinite burnout.

About Robert James Rivera
Robert is a full-time freelance writer and editor specializing in the health niche and its ever-expanding sub-niches. As a food and nutrition scientist, he knows where to find the resources necessary to verify health claims.