The hidden dangers of overtraining and how to spot them early
Listening to your body is crucial because sometimes doing less is the smartest move for your fitness journey.
Woman training in the gym. Image: Carme Lafay on Pixabay
702's Gugs Mhlungu spoke to Director at Fitpro Institute of Fitness Professionals and Head of Strength and Conditioning at St David Marist Inanda, Derek Archer.
Listen to their conversation in the audio clip below.
"If we start pushing ourselves too much, there's always the chance of an acute injury, a muscle tear, a damage to your ligament...more chronic stuff like rhabdo..."
- Derek Archer, Director at Fitpro - Institute of Fitness Professionals
Regular exercise strengthens the body and boosts performance, but overtraining can cause serious harm.
In extreme cases, it can lead to rhabdomyolysis (rhabdo), a dangerous condition caused by severe muscle breakdown.
Archer warns that pushing too hard without adequate rest can result in injuries, compromised immunity, and even depression, especially in dedicated athletes and fitness enthusiasts.
Symptoms of overtraining:
- persistent fatigue
- muscle cramps
- soreness that doesn’t fade
- overall performance dips
He explains that a key indicator is when pain sets in shortly after a session, is widespread, or is paired with cramping.
In such cases, medical attention is recommended as it could point to deeper damage.
From rest weeks and low-impact cross-training to post-workout cooldowns and good nutrition, Archer stresses the importance of proper recovery, as recovery is where real progress happens, not during the workout itself.
And if you're sick? Skip the gym, advises Archer, because if you train while you're ill, especially with a viral infection, it puts dangerous strain on the heart and could lead to long-term damage.
Listening to your body is crucial because sometimes doing less is the smartest move for your fitness journey.
Scroll up to listen to the full conversation