Many grapplers don’t realize that overtraining doesn’t always show up as sore muscles. Sometimes, the signs are subtle—until they’re not.
While the old “no pain, no gain” mentality has eased thanks to smarter sports performance content online, it’s still easy to fall into the trap of overtraining—especially if you’re not aware of the warning signs.
Most of us train habitually, often without considering the outside-the-gym stressors that quietly stack on top of our physical load.
Over time, this not only leads to decreased performance, but also slower recovery and a higher risk of injury.
And if you’re over 35, your ability to bounce back from training and stress starts to fade, which makes recovery and load management non-negotiable.
Let’s break down five overlooked signs of overtraining—and how to course-correct without losing progress.
1. Persistent Fatigue
This isn’t just “a little tired.” This is dragging all day, even after a full night of sleep. It’s waking up groggy, needing a second coffee to function, and wondering why you feel worse on rest days.
Chronic fatigue is your body waving the white flag. You’re not just tired—you’re under-recovered.
If you’re a busy dad or professional, it’s even more important to recognize this. You may just accept being tired as part of the phase of life you’re in. But when you add the stress of BJJ, workouts, and life, you can start to fry your nervous system, making you less capable for all of the responsibilities that need your attention.
2. Decreased Performance
You’re slower. You gas out faster. Your strength is down, your grip fades early, and the rounds that used to feel manageable now feel like marathons.
If your output is dropping even though your training is “on point,” it’s not a motivation issue. It’s a recovery issue.
If you notice that you’re losing rounds to opponents you normally beat or stay competitive with, it’s time to consider you might be overtrained.
3. Poor Sleep
One of the most ironic signs of overtraining? You can’t sleep well.
High cortisol and nervous system stress can leave you feeling “wired but tired,” tossing and turning at night—even though you’re completely spent.
Training is supposed to improve sleep. If it’s wrecking it, something’s off.
Sleep is also the most important factor in recovery, so if you’re not getting quality, deep sleep, you’re making things worse.
4. Anxiety and Mental Edginess
This one surprises people—but it’s real. In fact, it happened to me last week. I noticed I had some low level anxiety, which led to difficulty falling asleep for 2 nights in a row.
Normally, I sleep well and there was no major event that could have made me that anxious.
I realized that I wasn’t recovered from training.
When your nervous system is stuck in fight-or-flight mode, even if it’s subconscious, you start to feel it mentally:
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Racing thoughts
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Restlessness
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Irritability
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Feeling like you should train but secretly dreading it
If you’re feeling anxious without any clear reason, and it coincides with high-volume training, it might be time to back off—not push through.
5. Elevated Resting heart Rate
Your body tells you when it’s under stress—and your heart is a loud messenger.
If your resting heart rate is 5–10+ bpm higher than your normal baseline for several mornings in a row, that’s a sign your nervous system is struggling to recover.
Here’s how to use it:
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Measure your RHR first thing in the morning, before coffee or movement
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Track it for a week to establish your baseline
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A spike (without other factors like sickness or travel) = time to deload
For extra accuracy, you can also track HRV (heart rate variability) if you’re using a tool like a Whoop, Oura Ring, or Garmin—but RHR alone is a solid free option.
How To Recover From Overtraining
If two or more of these hit home, you’re probably overtraining—and if you don’t course-correct, it could become full-blown burnout or injury.
Here’s how to pull back without losing progress:
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Take a full two days off completely
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Cut total volume by 30–50% for 7–10 days
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Replace hard conditioning with mobility, walking, and breathwork
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Prioritize low-rep, low-fatigue strength work (like isometrics)
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Focus on quality sleep and relaxing parasympathetic activities like foam rolling (roll out your stomach, chest, and ribs with a soft ball to promote better breathing, especially before bed)
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Scale BJJ sessions to technique-focused or low-intensity rolls
You don’t have to stop training completely—it’s about managing load so you can train longer, better, and pain-free.
Final Thoughts
The difference between progress and burnout isn’t effort—it’s awareness.
Pay attention to how your body and brain respond to your training. Learn the signs.
Pull back when needed and push when you’re ready.
Because remaining on the mats for the long-term is about training smarter.
Discipline doesn’t only apply to training hard and often, it’s also the strength to take time off and let your body rest when it’s needed.
WHENEVER YOU’RE READY, THERE ARE 3 WAYS I CAN HELP YOU:
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