Fitness is no longer just a trend—it’s a lifestyle. From pre-dawn yoga sessions to late-night gym runs, people are finding creative ways to prioritise fitness amidst their hectic schedules.
The rise of fitness challenges, social media transformations, and wearable trackers shows just how seriously we’re taking our health these days.
But in the race to achieve our goals—whether it’s losing weight, building muscle, or simply staying active—it’s easy to forget an essential truth: balance is key. While starting an exercise routine is an incredible first step, knowing when to stop is equally crucial. Because yes, over-exercising is a thing, and it can do more harm than good.
What is “too much workout”?
It’s tempting to think that more exercise equals better results. After all, if one hour at the gym feels good, wouldn’t two or three be even better? Unfortunately, our body doesn’t see it that way. Overtraining can lead to a cascade of negative effects, both physical and mental.
Dr Surender Pal Singh, HOD physiotherapy department at the CK Birla Hospital, Delhi, says, “Overloading the body beyond its capacity, especially when the workout isn’t calculated, can lead to injuries and fatigue. It’s essential to follow principles like the one-rep max for strength training and monitor your cardiovascular capacity through VO2 max for safe, effective workouts. Pushing beyond these limits can strain the body and lead to overtraining syndrome, negatively affecting performance and health.”
Why are rest days important?
Rest isn’t slacking—it’s a critical part of the fitness equation. During downtime, your body repairs muscle fibres replenishes energy stores, and builds strength. Skipping rest can lead to plateaus (a period when your progress in your fitness routine slows down or stops) or worse, injuries.
Rest days also:
Prevent burnout, keeping you motivated and energised
Support recovery, allowing your muscles to rebuild stronger
Boost overall performance, helping you achieve your goals faster
Are you pushing yourself way too much?
Understanding when you’re pushing too hard requires listening to what your body is saying. Shreedhar R, a fitness expert at Cult, says that feelings of constant fatigue, loss of motivation, and declining workout performance are clear indicators. When exercise feels more like a chore than an energising activity, it’s time to reconsider the intensity and frequency.
“Many people ignore subtle signs of overtraining, often mistaking them as a challenge to push through. Persistent soreness that doesn’t go away, irritability, poor sleep, and frequent minor injuries are often overlooked signals. If you’re noticing these symptoms, it’s essential to take a step back and allow your body time to recover,” says Shreedhar.
How much rest is recommended?
It’s recommended to allow 24 to 48 hours of rest for a muscle group after an intense strength training session. However, Dr Singh says that the exact duration depends on your level of training and of course, age.
“Adequate rest between workouts is crucial for muscle recovery and injury prevention. Ignoring rest can impede progress and increase the risk of strain or injury,” he adds.
Role of age in determining safe workout limits
Age impacts recovery ability, making it crucial to adjust workout intensity as we grow older.
“Younger individuals may bounce back quickly, while older adults generally require longer recovery times and lower workout intensity to avoid strain. This isn’t a limitation but an adaptation—embracing a balanced approach is key to sustaining lifelong fitness,” mentions Shreedhar.
The risk of cardiac arrest
Recently, a few videos have emerged on social media that show people collapsing (mostly a case of cardiac arrest) while on the treadmill or lifting weights. Does that mean intense workouts can be fatal too? Here’s what experts have to say:
“Excessive exercise, particularly without proper precautions and training protocols, can increase the risk of cardiac problems, especially if an underlying condition is present,” says Dr Singh.
Overexertion beyond the body’s capacity, especially during high-intensity workouts, can strain the heart and trigger severe cardiovascular events like heart attack or cardiac arrest, particularly in individuals who are not aware of their heart health status.