Understanding the growing concern of overtraining syndrome

• Persistent fatigue despite good sleep
• Declining performance despite continued training
• Frequent colds or infections
• Mood swings or depression
• Insomnia
• Elevated resting heart rate
• Loss of motivation

“The critical distinction,” says a sports medicine consultant, “is that short-term overreaching can lead to performance gains with rest. But OTS is a full-body derailment—pushing through it only makes it worse.”

Who’s Really at Risk?

You don’t need to be prepping for an Ironman to experience OTS. Studies suggest up to 60% of athletes encounter some form of overtraining, and endurance athletes are particularly vulnerable. But now, recreational lifters, weekend warriors, and even Fitness Influencers are increasingly affected.

Here’s where it gets risky:

• Rapid spikes in training volume or intensity
• Exercising while sick or injured
• Inadequate rest between workouts
• Poor diet and hydration
• High stress in everyday life

According to global health trends, fitness is now a $102.2 billion industry. With the explosion of boutique studios, online coaching, and viral HIIT workouts, more people are unknowingly pushing past safe limits.

Social media hasn’t helped. “There’s a toxic badge-of-honour culture around exhaustion,” explains a Cape Town-based strength coach. “We celebrate burnout instead of balance.”

The Modern Fitness Paradox

Ironically, the pursuit of wellness is creating illness. That contradiction plays out in emergency rooms too: cases of exercise-induced rhabdomyolysis—a dangerous breakdown of muscle tissue—have nearly tripled over the past decade, especially among new gym-goers pushing themselves too far, too fast.

Symptoms of rhabdomyolysis include:

• Dark, cola-colored urine
• Intense muscle pain and swelling
• Nausea and fatigue If these show up after a heavy session, skip the sports drink and head straight to the hospital.

Smarter Training, Not Just Harder

“Recovery isn't optional—it’s part of the program,” says a performance specialist at Vanswe Fitness. Below are clinically backed ways to protect your body without compromising gains:

1. Follow Progressive Overload, Not Punishment

• Increase training volume by no more than 10% per week
• Insert rest or "deload" weeks every 3–4 weeks
• Wait 48 hours before training the same muscle group again

2. Track Recovery Like You Track Lifts

• Monitor resting heart rate daily (a spike may signal fatigue)
• Use wellness apps to log sleep and mood
• Don’t ignore signs like brain fog, irritability, or sleep disruption

3. Know When to Pull Back

• If exhaustion lasts more than two weeks, consult a professional
• Skip training when injured, ill, or excessively sore
• Get a coach to personalize your programming—especially if you're juggling work, stress, or long commutes

4. Optimize Your Lifestyle

• Sleep 7–9 hours every night
• Eat enough calories to fuel recovery
• Stay hydrated and manage non-gym stress (meditation, therapy, or just a solid rest day)

When to Seek Medical Help

It's time to call a healthcare provider if you notice:

• Fatigue lasting longer than two weeks
• Loss of motivation or depressive symptoms
• Repeated colds, infections, or slow injury healing
• Performance plateaus despite rest
• Unusual muscle pain or dark urine

The Bigger Picture: Train Smarter, Not Just More

Overtraining Syndrome reveals a flaw in the modern fitness mindset: we treat recovery as weakness, and effort as the only metric that matters. But biology doesn’t care about your calendar or your fitness tracker.

In truth, sustainable strength lies in balance. Elite Athletes know this—and so should you. Recovery isn’t just where you heal. It’s where you grow.

The real flex is longevity.

Issued on GQ South Africa by Luthando Vikilahle | https://www.gq.co.za/culture/fitness/understanding-the-growing-concern-of-overtraining-syndrome-fb6d3ca5-2862-4e9c-86fc-5d4a2a09c3bc