If you’re working out too often, then chances are that you are working out too much. But then again, if you don’t see any results, you are most likely enticed to work out even more. So there’s a thin line between knowing when you work out enough and when you don’t work as much as you need to. With that in mind, we are here to help you figure out if you work out too much or too little on your muscles.

Signs you are working out too much

Let’s face it, for a lot of people there’s no such thing as working out too much. A lot of people say that the more effort you put into this, the better the results will be. And to some extent that will be true. However, as you start working out too much you will notice a decrease in performance. If you push your body too much, the performance will get worse. That mostly happens in any situation, but it can be particularly punishing in the case of endurance activities. At those times the performance can get very bad, and you have to address that issue more often than not.

Mood changes also appear if you work out too much. And it will be mostly a sense of depression, confusion, anger and even anxiety. These are all those things that you don’t want to have, instead, you need a positive mindset that will push you towards the next level all the time. And then there’s also stuff like a delayed recovery time.

When your body doesn’t recover with a simple pause, it’s clear that something happened. That’s especially true if you want to build muscle and you can’t really find a way to accumulate muscle naturally. The best thing you can do when it comes to stuff like this is to work out less.

Sometimes working out too much will also lead to disinterest in that particular exercise or routine. Even if it sounds strange, it totally happens and the worst part is that it will push you to not work out that much.

And there are some severe issues too. If you are working out too much, you will have an elevated resting heart rate and that will put a lot of stress on your heart. On top of that, you will have a constant sense of fatigue. This kind of stuff is not good, because you will be unable to perform even some of your favorite tasks just because you are extremely tired. That’s a major downside, but hopefully, it could be avoided if spotted.

Some people that are working out too much are also experiencing fat gain and insomnia. While these things are less common, it’s safe to say that they are getting increasingly problematic. These can also be accompanied by other problems like a diminished appetite and a weak immune system. If these things happen, then the best thing that you can do is to maintain a focus on your health and not work out as much or even take a break.

Signs you are not working out enough

One of the simplest signs here is that you can hold a conversation while also trying to complete your workout routine. It doesn’t sound bad, but it shows that you have more focus on the conversation than the exercise itself. In addition, if you don’t feel sore the next day, then you didn’t really work out that well to begin with.

Usually, a good workout will require a lot of hard work and commitment, and it will always push you to the limits. If you can’t feel any physical downsides after working out, then this is by far the best possible option to focus on. Do keep in mind that you never should push the limits too much. But sometimes it’s worth it to do that, especially if you want to see some benefits from your workouts. It all comes down to commitment, sticking to your gut and never giving up.

If you don’t monitor the heart rate or if you monitor and don’t see a difference, then you are not working out enough. The idea is that your heart rate changes quite a bit while working out. It gets way higher than normal, so if you don’t see any change that can be a problem. Either your tracking devices are not working well or you have a health issue and you need to address that. It could also mean that you are texting and not exercising, hence the heart rate.

Also, another sign that you are not working out enough is that you maintain the same intensity over and over. If you want to see some changes in the way you work out, the best thing you can do is to change the training intensity. Sometimes you can do HIIT workouts, other times you can do simpler workouts. And training variety helps a lot, you shouldn’t just do the same thing over and over, as it’s not going to be worth it in the end.

The same thing happens if you’re not cross-training. You are missing out on a lot of stuff, and that’s why a lot of people encourage you to mix things up and try out all kinds of workouts. Even the smallest change can do wonders.

If you don’t see any physical changes and a muscle gain or boost, then you are most likely not working out enough. Or the workouts are not specific to your muscles, in which case this will be an issue that you have to address as fast as possible.


It is difficult to figure out if you are working out too hard or not enough. It all comes with experience and trying a variety of things until you finally figure out what works best for you and your body. Just don’t be afraid to experiment and write things down to compare the progress.

These ideas should give you a good understanding of whether you are working out enough or not. It’s important to learn when to take breaks, and at the same time, you shouldn’t push your limits too much. And if you want to build muscle, focus on those workouts that are designed to help with your goal. That being said, varying those workouts can be very handy and it will help quite a bit, so try to keep that in mind!

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