The 5 Stages of Burnout: How to Spot Them in Yourself or Others
In the world of health and fitness, we're taught to push harder, train longer, and give everything to our clients. But what happens when that same dedication starts taking a toll on your own mental and physical well-being?
Whether you’re a personal trainer, massage therapist, or someone who supports others for a living — you can’t pour from an empty cup. That’s why it’s so important to recognise the signs of burnout, not just in yourself, but in those around you.
Let’s explore the 5 stages of burnout and how you can take steps to restore balance before it spirals.
1. Honeymoon Phase: High Energy, High Risk
This is where it all begins — you’re passionate, motivated, and full of drive. You’re probably saying yes to every client, every session, and every challenge. It feels great at first… but underneath that energy is a risk of overcommitting and ignoring rest.
➡ Tip: Keep tabs on your boundaries early. Passion is powerful, but it’s not sustainable if you never pause to recharge.
2. Onset of Stress: Subtle Signs You’re Pushing Too Hard
As your calendar fills and responsibilities stack up, stress starts creeping in. You might notice disrupted sleep, mood swings, tension headaches, or even skipping your own training sessions.
➡ For fitness professionals, this stage can be deceiving — after all, feeling tired is ‘part of the job,’ right? Not always.
3. Chronic Stress: Running on Empty
At this stage, stress becomes a norm. Your energy drops, you start feeling resentment towards work, and you might begin withdrawing from clients or colleagues. You could even start questioning your career choices.
➡ If you’re a PT or massage therapist, this can impact not only your wellbeing but your client results too. Recognising this stage is crucial for taking action.
4. Exhaustion: Mental and Physical Burnout
Now, it’s not just stress — it’s emotional and physical exhaustion. You may feel numb, cynical, or completely detached from your work. Your productivity drops, and even small tasks feel overwhelming.
➡ This is the point where many professionals realise something is wrong — but by now, it’s already affecting your health, relationships, and motivation.
5. Habitual Burnout: It Becomes Your Default
If burnout continues unchecked, it becomes chronic. Anxiety, low mood, physical fatigue, and a constant sense of dread take over. This stage often leads people to leave their jobs entirely — not because they stopped caring, but because they ran out of fuel.
How to Help Someone with Burnout (Or Support Yourself Through It)
Whether it’s a colleague, client, or yourself — there are ways to reverse burnout and prevent it in future:
✔ Spot the early signs – fatigue, low motivation, detachment
✔ Create space to rest – even small breaks help
✔ Encourage honest conversations – burnout thrives in silence
✔ Rebuild with purpose – re-align with your ‘why’
✔ Seek support – from mentors, tutors, or mental health professionals
Burnout doesn’t mean you’re weak
It never has. It means you’ve been strong for too long without recovery. In this industry, where giving your best is expected daily, it’s vital to protect your own well-being, too. Equally, being in an industry that values physical recovery, it’s important to remember your mental recovery, too.
Keep this blog handy — whether to check in on yourself or to understand how to help someone with burnout. After all, supporting others starts with showing yourself the same care.
Upskill And Go Further For Your Clients
If helping your client’s mental health is important to you, you can make an even greater impact with L3 Exercise Referral course. You won’t just learn how to support clients facing stress, clinical anxiety, and depression; you'll also delve into the complexities of the NHS medications they may be using and how these affect their minds and bodies. This knowledge will empower you to genuinely connect with your clients and provide the compassionate support they need to thrive on their journey to wellness.
Ready to go further?
👉 Enquire about our L3 Exercise Referral course today
