I think I'm a bit burnt out - dreading sessions, no motivation, lifts going backwards, and just mentally flat about training I usually love. How do you recognise burnout and actually reset? Want to come back fresh, not quit.
What you're describing - dread, flat mood, declining performance - is the textbook picture. The fix is usually a genuine break: a proper deload or even a full week or two off. Physical and mental fatigue are linked, and stepping back almost always reignites the motivation.
I feel guilty taking time off though, like I'll lose everything.
You won't. A week or two off loses essentially nothing and you come back stronger and keen. The guilt is the burnout talking - rest is part of training, not a betrayal of it.
Change the stimulus when you come back. New program, different exercises, a fun goal, training with a friend. Sometimes burnout is monotony, and novelty alone brings the enjoyment back without needing a long break.
Look at life outside the gym too - poor sleep, work stress and under-eating all masquerade as 'gym burnout'. Sometimes fixing your sleep or taking the pressure off elsewhere does more than any training change.
That's fair, my sleep and work have both been rough lately.
Then the gym is just where you're feeling the overload. Take the break, sort the sleep, lower the stakes for a bit, and ease back with something fun. If the flat mood lingers well beyond training, it's worth talking to someone - but burnout usually lifts with rest.
Take the break without guilt, fix my sleep, come back with something fresh and fun. Genuinely needed to hear that. Thank you all.