2852: The Overtraining Signs Fitness Fanatics Always Miss
Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
4.8 • 12.6K Ratings
🗓️ 7 May 2026
⏱️ 25 minutes
🧾️ Download transcript
Summary
The guys break down six weird signs you're overtraining — the ones most people miss until it's too late. Beyond the obvious soreness and fatigue, they cover broken sleep, increased cravings for comfort foods, irritability, low libido, low mood, and repeated injury. Sal shares how he experienced overtraining firsthand during a double-split routine in his 20s — with zero soreness — and why that made it so hard to catch. They also cover why fitness fanatics are actually more at risk than beginners, how hormones like testosterone drop when you push too hard, and why a scheduled week off can produce 29% better strength gains than training straight through. Download the free 7 Day Overtraining Rescue Guide at https://www.mindpumpmedia.com/overtraining-rescue-guide.
0:00 - Intro & sponsors
1:53 - What overtraining actually means (and why it sneaks up on you)
3:08 - Sign #1: Broken sleep — waking up at 3am every night
7:27 - Sign #2: Increased cravings for comfort & junk food
8:51 - Sign #3: Irritability & short temper
9:41 - Sign #4: Low libido
12:26 - Sign #5: Low mood & lost motivation for the gym
13:03 - Testosterone drops, hormonal imbalance & overtraining on HRT
15:03 - Why NOT getting sore can mean you're the most overtrained
16:57 - Sal's double-split overtraining story
19:26 - Sign #6: Repeated injuries
20:31 - Study: Taking a week off every month = same results as training straight through
21:38 - Study: Scheduled deload weeks produce 29% better strength gains
23:09 - Bonus sign: Getting sick repeatedly
23:44 - Free 7 Day Overtraining Rescue Guide — https://www.mindpumpmedia.com/overtraining-rescue-guide
SPONSOR
Kion — https://getkion.com/mindpump 20% off automatically applied at checkout — no code needed
MAPS 15 BOGO — https://maps15bogo.com Buy 1 get 1 FREE — limited time
20+ Free Guides — https://mindpumpfree.com
7 Day Overtraining Rescue Guide — https://www.mindpumpmedia.com/overtraining-rescue-guide
Mind Pump Store — https://mindpumpstore.com
Instagram — @mindpumpmedia
Transcript
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| 0:00.0 | If you want to pump your body and expand your mind, there's only one place to go. |
| 0:06.3 | Mind Pump. |
| 0:07.1 | Mind Pump with your hosts. |
| 0:09.2 | Sal DeStefano, Adam Schaefer, and Justin Andrews. |
| 0:13.4 | You just found the most downloaded Fitness, Health, and Entertainment podcast. |
| 0:17.0 | This is Mind Pump. |
| 0:18.3 | Today's episode. |
| 0:19.7 | We got six signs, six weird signs that you're over |
| 0:23.8 | training by the way we have a free seven day over training rescue guide it's free every single |
| 0:30.1 | day for the next seven days there's stuff in there that helps you guide you to amplifying |
| 0:36.1 | and accelerating recoveries you can hit the gym again the following week |
| 0:39.6 | feeling fresh and strong you can find it at mind pump free.com. This episode is brought to you by our |
| 0:44.6 | sponsor. Kion, they have some very high, high quality supplements. They have well-sourced creatine. |
| 0:52.0 | They have fish oil. It's very high in EPA. |
| 0:55.1 | They have essential amino acid supplements that have been shown in studies to |
| 0:59.3 | dramatically increase protein synthesis in people that use them on a regular basis. |
| 1:04.8 | If you like supplements that are clean and quality, ones that are third-party tested, |
| 1:10.5 | you want the best. That's Keon. Hands down. Go to get ki-on.com. That's G-E-T-K-I-O-N.com forward slash mind pump. That link will get you 20% off. We also have a promotion going on right now. Buy one MAPS 15 style workout program. Get one for free. Buy one, get one free. You got to go |
| 1:31.2 | check it out. Go to Maps15bogo.com. All right, real quick, if you love us like we love you, |
| 1:37.1 | why not show up by rocking one of our shirts, hats, mugs, or training gear over at Mipumpstor.com. |
| 1:43.2 | I'm talking right now, hit pause, head on over to mindpump store.com. That's it. Enjoy the rest of the show. Over training, it gets in the way. No gains. No progress. You're doing too much. And everybody knows some of the common signs of overtraining, but there's some weird signs of overtraining that a lot of people |
| 2:01.2 | miss. In fact, some of these signs come before you hit those hard plateaus before you start |
... |
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