When burnout hits, move, but don’t push harder

Burnout's pervasive effects extend beyond the psychological, deeply impacting physical well-being and altering how the body responds to exercise, according to fitness coach Prakash KC.

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People experiencing burnout commonly report constant fatigue, poor sleep quality, low energy levels and difficulty recovering from everyday stress.

"People experiencing burnout commonly report constant fatigue, poor sleep quality, low energy levels and difficulty recovering from everyday stress," KC explained. He noted that a burned-out body recovers slower even from light workouts, experiences increased perceived exertion, and sees declines in strength and performance. This state heightens the risk of injury and overtraining, especially when individuals mistake fatigue for laziness and push themselves harder.

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Because the body is already operating under heightened stress, the risk of injury and overtraining increases. Many people mistake this fatigue for laziness and try to compensate by exercising harder, which usually worsens the problem.

KC emphasized that during periods of burnout, prioritizing recovery is paramount. This involves adequate sleep, proper nutrition, stress management, and a gradual reintroduction to physical activity. He cautioned against a "no days off" mentality, which can exacerbate the problem. Instead, a measured approach focusing on consistency is key.

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During burnout, recovery should become the priority. Proper nutrition, adequate sleep, stress management and gradual return to training are far more beneficial than forcing intense workouts.

For those struggling with anxiety and mental exhaustion, KC highlighted the benefits of strength training. "Resistance training provides a clear sense of accomplishment. Completing a set, lifting a weight or seeing gradual progress can improve confidence and self-belief," he said. The concentration required for strength training also helps redirect focus away from anxious thoughts. He suggests two to three full-body strength sessions per week using moderate weights and controlled movements, aiming for consistency over exhaustion.

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One reason is that resistance training provides a clear sense of accomplishment. Completing a set, lifting a weight or seeing gradual progress can improve confidence and self-belief.