5 Signs Your Workout Routine Is Draining You (And How to Fix It)

We’ve all heard the mantra: No pain, no gain. But what if your workout routine is actually what’s standing between you and feeling your best?

Movement should energize, uplift, and support your life—not leave you running on empty. If your workouts are draining you physically, emotionally, or mentally, it’s time to reassess. The good news? You don’t have to start from scratch. Small, intentional shifts can help you reclaim your energy and rebuild a routine that works with your body, not against it.

Here are five signs your current routine might be doing more harm than good—and simple fixes to help you course-correct.

1. You’re Always Sore or Injured

If you're constantly stiff, achey, or managing recurring injuries, your body may be begging for rest. Persistent soreness is a red flag that you’re not recovering properly—or that your routine isn’t well balanced.

The Fix:
Schedule regular rest days. But this doesn’t mean just slump into the couch. Prioritize active recovery by going for a walk, gardening, biking, rollerblading, playing with your kids—anything that gets you moving gently. Recovery isn’t slacking, it’s training smart.

2. You Dread Every Workout

There’s a big difference between occasional low motivation and dreading every session. If the thought of working out fills you with stress or resistance, it may be burnout or a sign your routine isn't aligned with your needs.

The Fix:
Reconnect with movement that brings you joy. Try dance cardio, outdoor hikes, new strength skills, or anything that sparks fun. Your workout should be something you look forward to—not fear. I highly recommend browsing the Yoga, Mobility, Play tab within The Playground for movement that feels creative, curiosity-driven and sustainable.

3. You’re Not Sleeping Well

Are you struggling to fall asleep or waking up feeling groggy—even though you’re exercising regularly? Overtraining or poorly timed workouts could be disrupting your nervous system and sleep patterns.

The Fix:
Cut back on HIIT for a bit, especially if you’re doing it multiple times a week. Aim to build your routine with strength and mobility or yoga, which, in comparison to cardio, lead to less overall systemic fatigue. And prioritize recovery days. Recovery supports deeper, more restorative sleep.

4. You’re Not Seeing Progress—Just Burnout

You’re showing up, putting in the time, and giving your all—but instead of feeling stronger or more energized, you feel depleted. If you’re stuck in a cycle of “pushing through,” you might be doing too much without enough recovery, or repeating the same stressors without adaptation.

The Fix:
It’s time to work smarter, not harder. Cut back on high-volume or overly intense routines and shift toward progressive strength training and intentional mobility work. Pay attention to progress markers beyond weight or reps: more energy, better posture, fewer aches, or simply feeling more connected to your body.

5. You’re Using Workouts to “Punish” Your Body

It’s a literal marketing scam that we need to use exercise as a tool to shrink ourselves. If you’re exercising to “earn” your meals, shrink your body, or out of guilt, it’s likely because of the harmful messages society has conditioned us to believe. But when we let go of these narratives, we can reclaim the freedom to fall in love with our bodies again.

The Fix:
Shift your mindset. View movement as a way to care for your body, not control it. Choose workouts that make you feel powerful, capable, and grounded—not depleted. And let’s be real—actually building muscle is badass. When you move from a place of self-respect, your workouts become a celebration, not a punishment.

Let Your Routine Work For You

A great workout routine doesn’t leave you drained—it leaves you empowered. If you’re noticing signs of burnout, know this: it’s okay to pivot. Listening to your body isn’t weakness—it’s wisdom.

If you're craving a more sustainable, energizing way to move, I created The Playground Fitness with you in mind. It’s a space where strength, rest, and joy all belong—and where your routine fits your life, not the other way around.

ready to feel better in your body?