- Working out too much can be a serious issue but the biggest risk comes with not properly recovering.
- Without getting enough rest, you risk injury, extreme soreness, and poor sleep quality.
If you're someone who takes their fitness routine seriously, you're likely familiar with the saying "no pain, no gain." However, too much pain can be a dangerous side effect of working out too much (or overtraining) and can have serious implications on both your physical and mental health.
While it may be enticing to hit the weights most days of the week, or even multiple times a day, the key is to strike a proper balance between working out and getting adequate rest and recovery. And although the exact amount of time for both differs from person to person, it's important to know the difference between pushing yourself and going beyond your limits.
That starts with understanding the signs of overtraining in order to prevent any negative consequences of working out and to maintain a consistent, effective exercise routine.
For some expert insight, I spoke to two personal trainers about what happens when you work out too much, how to tell when it's time to cut back, and how to spot the side effects before they become serious health issues.
Can you work out too much?
Since everybody — and every body — is different, there's no single amount of time that's considered too much for everyone. What your arms, legs, and abs can handle isn't always the same as what a friend or a professional athlete can.
But according to personal trainer and founder of Train Like A Gymnast, Danielle Gray, it's less about how much you're working out and more about how you're working out.
"As a fitness professional and athlete, I'm a strong believer that there is no such thing as over-training but rather under-recovering," Gray says. "You can train every day as long as you get the proper rest and recovery. ''
From her viewpoint, "not giving yourself enough of a chance to rest between workout sessions" can be more problematic than working out too frequently.
"Some elite athletes can train twice a day and be okay," she says. "But if someone not conditioned for that kind of load tries the same, they'll be met with negative side effects. 'Too much' just means your body and/or your mind isn't conditioned for the level you're currently training."
Personal trainer at Condition One Fitness and Nutrition, Ben Reale, says that a clear sign of overtraining is whether or not your body can recover in time for your next workout session.
"Overtraining occurs when someone exercises excessively, to the point of strain and fatigue, resulting in decreased performance, persistent exhaustion, and injury," he says. "Knowing the signs of overtraining can help you identify if you need to adjust your training program."
What are the signs of working out too much?
Your body needs time to rest and repair itself, especially after an intense workout. That's why it's important to take days off and listen to your body when it needs a break. Recent research found that excessive exercise can also tire out your brain, causing mental fatigue and increased impulsivity.
"Sometimes your body may give you red flags with an off-day where you feel heavy, sluggish, slow, and overall not your normal self," Gray says. "That's your signal to decrease intensity and get proper rest."
Both Reale and Gray say that ignoring your fatigued muscles and skipping out on recovery time can lead to a variety of symptoms, including:
- Feeling tired or exhausted even after a good night's rest
- Difficulty concentrating or thinking clearly
- Poor sleep quality
- Reduced appetite
- Slower recovery time after workouts
- Decreased motivation to exercise
- Increased risk of injuries
- Extreme soreness that lasts days
- Increased irritability and frustration
Reale notes that it's easy to confuse some of these side effects — like soreness — with regular post-workout fatigue.
"It's normal to feel some discomfort and fatigue after a workout," he says. "But if these symptoms persist for more than a few days or get worse, it could be a sign of overtraining. If you experience any of these signs, it's essential to adjust your training program accordingly and ensure you are taking enough rest days."
He adds that you don't necessarily have to do nothing on a rest day either. You can practice yoga, do some foam rolling, or stretch to help prevent overtraining.
Are there any serious health risks to working out too much?
It's not just achy abs and lack of motivation you have to worry about when it comes to overtraining. According to Reale, continuous over-exercise patterns can lead to serious health complications, including:
- Chronic fatigue
- Insomnia
- Decreased immunity
- Heart problems
- Hormonal imbalances
- Nutritional deficiencies
- Anxiety
- Depression
"These health risks can be extremely detrimental to someone's performance and well-being," he says.
Gray adds that pushing yourself too hard at the gym also opens you up to a greater risk of getting hurt while you work out.
"You could seriously injure yourself if you don't take care of your body and its needs," she says. "Extreme fatigue can cause poor form and a lack of concentration which can be life or death depending on your sport. If you're an endurance athlete and don't allow for proper rest, you could do irreversible damage to your performance and central nervous system."
This may sound extreme but research backs this up. A 25-year-long study published in 2017 found that men who exercised more than three times the recommended amount had a higher risk of developing heart disease.
While it's important to work hard and push yourself, it's equally as important to listen to your body and give it the rest and recovery time it needs. That way, you can stay healthy and safe and prevent any serious long-term health consequences.
What's the proper amount of time to work out?
The best strategy for avoiding overtraining is to make sure you're not working out too much in the first place. Gray says that while the American Heart Association recommends 20 minutes of moderate exercise per day (which adds up to 150 minutes per week), you can break that down however you prefer. Here are a couple of options you can try:
- Two 10-minute walks a day
- Five 30-minute workouts a week
- Three 45-minute workouts a week
"It all depends on the intensity of the exercise, the type of workout, and the person's lifestyle," she says. "This is why it's so important to work with a professional who can help you with your specific needs and monitor your training load."
Whether you're coming up with a training plan yourself or with a professional, it's important to be mindful of your overall workload and how your body feels. If you're feeling run down or fatigued, consider backing off and taking another rest day. Adjusting your workouts as needed is the best way to avoid overtraining.
Insider's takeaway
While the health benefits of consistent exercise are well-documented, it's important to avoid overtraining. Understanding the signs and the serious health risks associated with overtraining can help you stay safe and healthy.
To avoid these risks, it's important to make sure you're listening to your body, taking plenty of recovery time, and adjusting your workouts accordingly — especially if you feel physically fatigued, you're extremely sore, or have decreased motivation.
And if you ever start to feel like it's all too much, don't be afraid to take a few extra rest days or switch up your routine with more low-intensity exercises. After all, resting your muscles is just as important as working them.