10 Myths About Working Out Too Much

Working out too much can be detrimental for the body, but recognizing and scheduling rest time can help you recover faster and grow stronger.

Working out is good for the body and the mind. And then there’s the problem of workout addiction which is not a myth or a trend. An addiction occurs when a habit takes precedence over all other aspects of one’s life. When you overwork your muscles, they do not get enough rest, and you are more likely to loose focus and get injured. The weary muscles gradually lead to poor performance.
In this post, I will explain the signs of overtraining and debunk myths about working out too much.

Disclaimer: All contents in this post are for general health information only. Please consult a specialist physician or a coach before trying any new exercise, diet or health advice. There are no affiliate links attached to this post.

POST CONTENTS
A balanced exercise schedule
Difference between overtraining and intense work
Busting 10 myths about working out too much

A BALANCED EXERCISE SCHEDULE

You will only experience improvements if you exercise regularly. While exercising on a daily basis is a good habit, it can also be harmful if overdone.
I have been participating in a monthly workout challenge by Livestrong magazine. They provide you with a monthly chart that looks something like this:

As you can see, the schedule has basic exercises, including rest days. As the body gets used to the increasing intensity, rest days are required for recovery.

“During rest days, the body has a chance to remove excess lactate from the muscles. This helps to alleviate muscle pain and soreness.”

“During rest days, cells called fibroblasts repair and build up the muscle tissue.”

Exercising regularly should not be mistaken for working out too much. It’s good to have a weight loss or weight gain goal, but balance it with rest days.

You may also like to read: Inspiring Celebrity Healthy Weight Loss Transformations

DIFFERENCE BETWEEN OVERTRAINING AND INTENSE WORK

When you participate in a workout challenge or set a goal to lose weight for the year or month, you might choose to workout daily for immediate results. However, for the first month, you should focus on low-impact, short-duration exercises done twice or three a week.

“The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity, you can talk but not sing during the activity.”

“In general, if you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.”

What are the signs of working out too much?

For a salsa dance competition, I was training with my partner for 3 hours a day, neglecting the pain in my left knee. Until one day, I couldn’t even climb stairs, and my knee felt loose. After checking my x-ray and MRI scan reports, the orthopaedic surgeon told me that I have an ACL injury that requires surgery. I was devastated.

Ignoring rest days, discomfort and exhaustion, not getting enough sleep, feeling lethargic, and consuming unhealthy meals and beverages are clear signs of working out too much. Concentrate on overall fitness rather than one muscular group. Maintain focus and avoid burnout by prioritising adequate warm-up and stretching after workouts.

Your may also like to read: How to Prevent and Recover From Common Workout Injuries

BUSTING 10 MYTHS ABOUT WORKING OUT TOO MUCH

1 It’s not addiction; it’s a love for exercising.

Too much of anything is bad, and if you ignore the pain then it makes everything worse for your body. Listening to your body and taking rest are essential parts of an exercise schedule.

2 Targeting one muscle group gives better results.

The most common marketing gimmick is focusing on one muscle group to lose weight. To see results, you must burn the most calories during your entire cardio activity. Every week, you should balance your usual exercise programme with strength training, cardio, and stretches, especially if you are a beginner. Begin with one short workout and gradually increase the duration or intensity over the course of a month.

3 Working out more often will help you lose weight faster.

Losing weight requires a personalised fitness plan as well as a well-balanced diet. As I previously stated, you must relax, heal, and recharge your body and mind. There is no such thing as an instant weight loss.

4 Age doesn’t matter when it comes to daily workouts.

After reaching the age of 40, your body begins to lose muscular mass. Some people who are marathon runners since young age can adapt easier. They do, however, experience a decrease in energy due to reduced estrogen and progesterone levels. Strength training to preserve muscle mass is medically proven to benefit you in your daily workout.

5 Working out after an injury makes you stronger.

Injury healing requires time, and exercise after injury requires doctor’s approval. Certified coaches focus on strength training and maintaining a balanced schedule, to improve overall fitness. Working out regularly is like running a marathon. You need to conserve your energy for the final leg of the race instead of sprinting on the first one.

6 No pain, no gain is the mantra that should be followed strictly.

It’s important to understand the difference between sore and weak muscles. Your gym instructor knows the correct duration of exercise that will help you grow stronger rather than weaker. Recognising the signs of exhaustion caused by working out too much implies you should seek the advice of a professional. It will also assist you in detecting early warning symptoms that indicate a chronic condition.

7 One hour of daily exercise is necessary to accomplish your health goals.

The duration of a workout schedule doesn’t determine exercise intensity; it depends on the body’s tolerance and heart rate. Start with low intensity workouts and increase duration and reps after three weeks, aiming for a more objective comparison.

8 Exercise reduces symptoms of depression.

Exercise reduces depression and activates happy hormones. However, if you’re feeling lethargic, try enjoyable physical activities like walking or playing sports. Overtraining drains energy and weakens you, making it harder to maintain fitness goals.

9 Gym equipment is necessary for strength training.

Dancers appreciate bodyweight exercises for strength training, but gym equipment isn’t necessary. As a beginner, you should start with basic exercises to understand strengths and weaknesses.

10 Meditation is not a real exercise because you don’t sweat.

Regular exercise requires discipline and focus, while meditation helps channel positive energy and reduce stress-induced heart attacks. By focusing inward, one can listen to the body and avoid overtraining, promoting relaxation and overall well-being.

Final Thoughts
Working out too much and injuring yourself is as bad as not showing interest in physical activity. You will not see results instantly, but the first few weeks are a test of your discipline. Focus on remaining consistent before increasing the duration or intensity of your workout. But most importantly, include rest days in your workout schedule to live a healthy, balanced life.

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References

Are You Exercising Too Much? Here’s How to Tell (and Why It Can Be Risky), By Kimberly Zapata, Medically Reviewed by Justin Laube, MD, Reviewed: August 13, 2021.
https://www.everydayhealth.com/fitness/are-you-exercising-too-much-heres-how-to-tell-and-why-it-can-be-risky/

When and how to spend a rest day, Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Fitness — By Jenna Fletcher on January 28, 2021.
https://www.medicalnewstoday.com/articles/rest-day#benefits

How Much Exercise Is Too Much Exercise? by ARIANE RESNICK, CNC UPDATED ON 01/30/22, reviewed by TRACI COPELAND Fitness Trainer fact checked by ANNA HARRIS.
https://www.byrdie.com/over-exercising-5097906

Exercise intensity: How to measure it, Get the most from your workouts by knowing how to gauge your exercise intensity, By Mayo Clinic Staff.
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887