4 min read
Is it feasible to retrain muscles?
Anna Schmidt
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Diets Premium Expert • 21.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Anna Schmidt | min read 4 min | Scientifically reviewed by a clinical dietitian 21.03.2026 |
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Key Takeaways
Persistent fatigue, energy deficit, lack of progress in training, sleep disorders - all these symptoms may indicate overtraining... However, do these symptoms only apply to elite athletes? Not necessarily... Overtraining can affect both physically active individuals and professional athletes... What exactly is overtraining and what are its potential consequences?
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What does muscle overtraining look like and what causes it?
Overtraining is a frequent phenomenon among intensively training athletes. It is a decline in performance capacity, associated with an increased risk of injury and a negative impact on mental well-being. The most common causes of overtraining include: excessive training volume and intensity without sufficient recovery, chronic sleep deprivation, inadequate caloric and nutrient intake, and cumulative psychological and physical stress.
Symptoms of Excessive Training
Excessive training is initially very difficult to diagnose. Psychological, physiological, immunological, and biochemical indicators can be helpful. A thorough analysis of the body's condition, taking these four factors into account, can assist in making an appropriate diagnosis. Physiological symptoms of excessive training include menstrual cycle disorders in women, frequent genital tract infections, acute acne, chronic fatigue syndrome, coronary artery disease, and gastrointestinal disorder. If these four factors are taken into account, a thorough analysis of the body's condition can help to make an appropriate diagnosis.
Negative consequences of excessive training
Excessive training is associated with a wide range of negative health implications, both psychological and physical: menstrual cycle disorders in women, reduced sexual desire, mood fluctuations, apathy, depression, anxiety, concentration disorders, lack of focus on a specific task, frequent illnesses and infections, especially those affecting the upper respiratory tract, heart function disorders, blood pressure fluctuations, chronic insomnia, adrenal function disorders, disorders related to hunger control.
How to prevent overtraining
To prevent overtraining, you should: - adjust the appropriate workout strength individually, - allow enough time for recovery, - not underestimate the first signs of fatigue and plan more time for rest if necessary, - undergo regular examinations and consult your doctor if your performance and form decline, - provide your body with a balanced diet with an adequate amount of calories, - ensure sufficient quantity and quality of sleep, - learn how to cope with stress associated with starting workouts and competitions (S. Biesiada, A. M. Dobosiewicz, 2017). Any stress factors, such as work pressure, personal problems, time zone or residential changes, can contribute to the increased risk of overtraining.
Summary
Excessive training is a condition that primarily affects elite athletes, but those who engage in amateur sports can also experience it. Recognition of the state of excessive training is not simple, but proper diagnosis is necessary to implement the appropriate treatment. Excessive training and its harmful effects on the body can be prevented by maintaining a suitable training program, a balanced diet, and adequate recovery. The only effective method of treatment is rest for a period of 2 weeks to up to 2 years. If you notice distressing symptoms, you should spend more time resting and consulting a doctor.
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Anna Schmidt
✓Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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