Jul 14th 2022 | Recent Posts Jay Honstetter

Training - How to Know You're Overdoing It

Exercise is good for you. We all know this. Countless studies have proven it, instructors ingrain it in our brains, and, maybe most importantly, we feel great after training sessions. A regular 40-60 minutes a day is what most health professionals recommend, but even 15 minutes can help fend off debilitating diseases, and prolong our lives. But what happens when we over-do it, or become addicted to training and it starts negatively affecting our lives? Much like anything else, people can get addicted to the high they feel after a workout, and sometimes the push to repeatedly get that high can be problematic.

Because too much of a good thing can be bad for you, here are some ways to know that you’re pushing yourself a little too hard:


If you feel a little tired after a workout, that’s normal - after all, training can be exhausting. But if you’re completely exhausted regularly, even during your routine, it’s possible you need to rest, and treat your body to the proper pre and post-exercise fuel it needs.


Training should promote sleep and assist your body in the recovery process between workouts. If you’re having trouble falling asleep, or getting a full night’s rest, it can be a sign that you need to cool it. Your stress hormones may be out of balance making it difficult to let go of tension and relax.

Weight Gain

While many people exercise to lose weight, overdoing it can actually lead to putting on pounds. Too much training might lead to higher levels of cortisol in your body, which can reduce testosterone and actually lead to weight-gain and increased fat.

Constant Muscle Soreness

Your muscles will, and should, get sore after a workout. But the pain shouldn’t last more than two to three days. If your muscles are perpetually sore, you are not getting the rest you need between sessions. This can lead to injury, fatigue, and a complete lack of motivation.

Reduced Performance

Any training routine should promote strength, endurance, and agility. If you’re finding it harder to complete your sessions each day, or feel weak regularly, it’s a sign that you’re not getting the rest you need.

These are some of the major red flags when considering your routine, and deciding if you’re training too hard. Some of these can be detrimental to your health, cause repeated injuries, and ultimately lead to putting you on the bench for extended periods of time. Pay attention to your body, it’s telling you what it needs. Incorporate rest days into your routine, be sure to eat healthy foods, and include pre and post-workout supplements into your regimen (JBN’s Matcha Boost or Unleashed Pre-Workout, and Whey Superior™ or Radical Fuel™ are great options to consider).

Determination and self-discipline are great qualities for someone with serious training goals, but do not skimp on rest days or getting the nutrition you need. And please remember to always consult a medical professional before starting a new routine to be sure it’s the right one for you.

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