At Team Revive, we love seeing our community committed, consistent, and full of energy — but we also know that more isn’t always better.
If you’re someone who pushes through tiredness, stacks back-to-back classes, or feels guilty for taking rest days… this one’s for you.
Let’s talk about overtraining — what it is, how to recognise it, and how to bounce back.
🤔 What Is Overtraining?
Overtraining happens when your body doesn’t have enough time to recover from the physical stress of exercise. That might sound like something only athletes need to worry about, but it can happen to anyone — especially those of us who love staying active and take pride in our routines.
As we get older, our recovery needs increase, and pushing through fatigue without proper rest and support can start to work against our goals — not for them.
🚨 Signs You Might Be Overtraining
Not everyone experiences this the same way, but here are some common signs to look out for:
- Feeling constantly tired or drained, even after a good night’s sleep
- Muscle soreness that lingers longer than usual
- Increased irritability, anxiety, or mood swings
- Decreased performance – you’re putting in the work but getting weaker or slower
- Disrupted sleep or trouble falling/staying asleep
- Low motivation for workouts you usually enjoy
- Frequent niggles, joint pain or injuries
- Changes in your cycle or digestion (yep, overtraining can affect those too)
⚖️ Why This Happens More After 40
As we age, several factors come into play:
- Recovery time naturally increases
- Hormonal shifts (especially peri-menopause or menopause) impact inflammation, muscle repair, and energy
- We often juggle more life stress, work, and sleep challenges
- Our bodies become less efficient at handling cumulative stress — exercise is a stressor too!
This doesn’t mean you need to “take it easy” forever — but your body may need more recovery strategies built into your training plan.
🛠️ Tips for Recovery & Avoiding Overtraining
- Prioritise sleep – Aim for 7–9 hours per night. This is where most muscle repair and hormone regulation happens.
- Balance your training – Mix high-intensity sessions with mobility, walking, Pilates or yoga. Every session doesn’t need to be a sweat-fest.
- Fuel properly – Make sure you’re getting enough protein and overall calories — under-eating is a huge contributor to poor recovery.
- Take rest days seriously – Recovery is when results happen. Schedule active rest days and give your nervous system time to reset.
- Watch your cycle – If you’re peri- or post-menopausal, your hormones are affecting recovery, sleep, and energy. Adjust accordingly.
- Hydrate and support with supplements – Electrolytes, magnesium and vitamin D can support recovery — especially if you’re training hard.
- Listen to your body — not just your fitness tracker – A good fitness plan works with your body, not against it. If you’re feeling off, it’s okay to pause and reassess.
🧘♀️ Try This: The Revive Recovery Protocol
If you’re in a season where you feel more “meh” than motivated, here’s a recovery reset from Team Revive:
- 2 strength-based sessions this week
- 1–2 low impact workouts (like Fitness Pilates, Lift Strong, Yoga Scape or a walk)
- 2 complete rest days or gentle stretching
- Prioritise 100–120g+ of protein daily
- Get to bed by 10:30PM 3+ nights
- Add 10 minutes of breathwork, journaling or quiet time before screens in the evening
Do this for 7–10 days and see how you feel — it can be a total game changer.
👋 Final Thoughts from Amanda, Simon & Katy
Overtraining can sneak in, especially when you’re passionate about movement and love that post-class buzz. But true strength comes from a balance of effort and rest.
You don’t need to push harder — you just need to recover smarter.
We’re here if you want support in adjusting your routine, managing energy, or building back after burnout. Your body is talking — we’re just helping you tune in.
