Signs You’re Suffering From Exercise Burnout
We know that for many of you, keeping up your fitness levels is a top priority. Even when you may be physically and mentally drained, you continue to push yourself to show up at the gym.
Yes, achieving your goals is important and staying consistent is a crucial part of that, but it is possible to over do it.
Fitness burnout can be different for everyone who experiences it, but no matter what, it should always be taken seriously.
The signs of exercise burnout are often hard to spot, so you may not even realise that you’re experiencing it. After all, when you workout a lot, it’s perfectly normal to feel tired and for your body to ache. However, when you’re not feeling great all of the time and you start to dread working out, you need to take a step back.
WHAT HAPPENS WHEN YOU OVER EXERCISE?
We’ve compiled a list of some of the most common warning signs to look out for as a result of over exercising. Keep on reading to discover more.
1. PHYSICAL & MENTAL FATIGUE
Do you constantly feel drained even after a good night’s sleep? Physical and mental fatigue, such as extreme exhaustion and a lack of concentration, are telltale signs of exercise burnout.
While keeping active can sometimes be a great way to boost your energy levels, if you’re worn out, exercising can actually make things worse.
If you’re consistently overtraining, you could even start to experience CNS (central nervous system) fatigue. This disrupts the messages your brain sends to your spinal cord, restricting freedom of movement.
2. MOOD CHANGES & LOSS OF INTEREST
You text your bestie to tell them you can’t train with them because you left your headphones at home, when in reality, you just can’t face another workout. If you find that your fitness motivation or love for working out is seriously affected, it’s possible that you could be overdoing it.
The same goes for your mood too. Regular mood swings, anxiety and increased irritability are also signs of fitness burnout. Yes, exercise can give your mood a natural boost, but too much exercise can in fact have a reverse effect. When your body feels physically and emotionally overwhelmed, it releases stress hormones, which can lead to brain fog and feelings of depression.
3. TROUBLE SLEEPING
Struggling to get your beauty sleep? When you over exercise, your sympathetic nervous system goes into overdrive, which can disrupt your sleep pattern. Because of this, you become restless and find it difficult to fall asleep.
Want to know how you can regulate your sleep pattern? Check out our blog here.
4. DECREASED PERFORMANCE
Despite training for weeks on end, the chances of hitting a new PB seem near impossible. A drop in your performance is often one of the earliest signs of fitness burnout.
If you fail to allow your body enough time to recover in between sessions, your muscles will be unable to grow and lift heavier amounts. You may also notice that you can’t keep up the pace and you’re a little slower than usual, as over exercising can affect your reaction time and running speed.
5. DIMINISHED APPETITE
A loss of appetite or digestive issues, such as constipation, can occur in the middle to later stages of overtraining and go hand in hand with feelings of fatigue and a lack of motivation.
It’s really important that you fuel your body with the calories and nutrition it requires to perform at its best - not just inside the gym, but outside of the gym too.
6. INCREASED RESTING HEART RATE
Now more than ever, it’s important to pay close attention to your resting heart rate. Often, when you over exercise and experience fitness burnout as a result, your body is put under so much stress that it has to work harder even when it's resting.
A normal resting heartbeat will vary for adults, but typically, it should be around 60 to 100 beats per minute. An increase in your normal resting heart rate could indicate you’re placing excessive stress on your body, in which case, we recommend that you consult your GP.
7. WEAKENED IMMUNE SYSTEM
Suffering from a cold that you can’t shake off or generally just feel run down most of the time? Another common sign of exercise burnout is regular illness.
Training too much can cause your body to be in a constant state of fatigue, which means it’s having to spend most of its time and energy trying to repair your muscles rather than supporting your immune system.
On top of this, irregular or complete absence of your menstrual cycle can also indicate you’re overdoing it in the gym.
READ MORE: Should You Workout On Your Period?
8. DELAYED RECOVERY TIMES
Are you still suffering after that leg day you did five days ago? Persistent muscle soreness (also known as overreaching) that lasts for hours or days after your workout is a definite sign you need more rest.
Take some time out and focus on allowing your body to recover, so that when you eventually hit the gym again, you’ll feel fully refreshed.
Don’t fret, girls, there are ways you can avoid exercise burnout. First things first, make sure you’re factoring in enough time to rest. Nobody can be at the gym 24 hours a day, nor should they be! Nurture your body with some well-deserved TLC.
When you do eventually return to the gym, make sure to train at your own pace and to take it easy, as you could risk overdoing it straight away. See our top tips for returning to the gym after a break here.
As well as that, ensure you’re eating well and drinking plenty of fluids. But above all, listen to your body! If you’re experiencing signs of exercise burnout, don’t ignore them, give your body what it needs: rest.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!