Why More Exercise Isn't Always Better: Finding the Right Dose of Strength Training

When it comes to working out, many people think, “If some is good, more must be better!” But when it comes to strength training, that’s not exactly true. In fact, doing too much can actually slow down your progress or even lead to injuries. Here’s why finding the right dose of exercise is the key to getting the best results.

The Problem with Overdoing It

Our muscles don’t get stronger while we’re exercising—they grow during rest and recovery. Every time you lift weights, you send the signal to your body that it should build muscle so that it can lift more weight more efficiently. But if you’re always working out and never giving your muscles time to recover, you can end up feeling tired, weaker, or even burned out. This is called overtraining.

Some signs you’re doing too much include:

• Sore muscles that never go away

• Feeling extra tired or cranky

• Trouble sleeping

• Lack of motivation to work out

• Small injuries or “tweaks” popping up frequently

Quality Over Quantity

The good news? You don’t need to spend hours in the gym to see results. Studies show that focusing on a few high-quality workouts each week is far better than doing too many. Most people can see great results by strength training 2-4 times a week, depending on their fitness level and goals.

Here’s what a well-balanced strength training plan might look like:

1. Warm-Up: 5-10 minutes of light activity and mobility to get your body ready.

2. Strength Training: Focus on big compound movements like squats, presses, and rows. Use good form and push yourself until you have 2-3 reps left in the tank.

3. Rest Days: Give your muscles at least 48 hours to recover before training the same group again.

The Goldilocks Rule

Think of exercise like porridge in the story of Goldilocks and the Three Bears. Too little won’t challenge your body to grow. Too much can overwhelm your body and lead to problems. But just the right amount? That’s where the magic happens.

So, instead of thinking you need to crush your body with endless workouts, focus on a balanced approach. Remember: A strong and toned body isn’t built by long grueling workouts but by sending the right signals to your body and giving it time to rest and recover.

Takeaway

More isn’t always better when it comes to exercise. The right dose of strength training—paired with proper recovery—will help you get stronger, feel better, and avoid injuries. So, keep it balanced, work smart, and enjoy the journey to a stronger, healthier you!