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How do I know if I'm pushing myself too hard during workouts and risking injury?

Hi everyone,

I hope you all are doing great. I have been going to the gym for a few months now, and I have been trying my level best to push myself harder during my workouts. However, lately, I have been having some doubts as to whether I am pushing myself too hard and risking injury.

To provide more context, I am a 25-year-old male with a desk job, and I go to the gym four times a week. I work out for an hour each session and usually do a mix of weight training and cardio. I have noticed that I am always tired and sore after my workouts, and sometimes the soreness lasts for days, which affects my productivity at work.

So, my question is, how do I know if I am pushing myself too hard during my workouts and risking injury? What are the signs to look out for? And what steps can I take to make sure that I am not pushing myself too hard and causing harm to my body?

Thanks in advance for your help!

All Replies


Hey, fellow gym-goer!

I've been in a similar position as you, pushing myself hard during my workouts and questioning whether I was risking injury or not. I found that the first sign of overtraining was a persisting feeling of tiredness even when resting enough, which may indicate that your body is not getting enough time to recover.

Another common sign is feeling exhausted during your workout instead of energized, which means you may need to eat more or take some rest days. Also, if you feel like your breathing is too labored or your heart rate is skyrocketing even though your exercise isn't that intense, then you might be pushing yourself beyond your capacity. Lastly, pay attention to any persistent injuries, inflammation, or recurring pain after every training. These are signs that you might be injuring yourself by working out too intensely or with poor form.

So, my advice is to listen to your body, give yourself some time to rest if you feel too exhausted, and always try to start your workouts slowly and build up resistance gradually. Don't worry too much about your progress; remember that fitness is a journey, and you don't want to jeopardize that journey by injuring yourself.


Hello everyone,

I've struggled with the same concerns in the past and have learned the hard way that pushing too hard during workouts can indeed cause injury. For example, I once experienced a very sharp pain in my calf while doing an intense training routine, and I had to stop my workout immediately. The pain made walking difficult for a couple of days, and it all turned out to be because of overuse and poor form.

Another sign of overtraining that I've noticed is a decrease in performance. When you're pushing too hard during workouts, your body doesn't have the time to recover between sessions, and that can result in poor performance. So, if you are seeing a continuous drop in your progress, it may be time to back off a bit.

Lastly, if you ever experience sharp or persistent pain, it may be a sign that you've pushed yourself too hard. You don't want to risk serious injuries that can take weeks or even months to heal, so it's best to take things at a comfortable pace and gradually increase resistance.

To avoid overtraining and injury, it's important to listen to your body and not to push yourself beyond your limits. Proper form is also essential in preventing injuries, so don't hesitate to seek professional help if you aren't sure about any exercises.

So, my recommendation is to stay consistent, be patient with yourself, and stay within your limits. You'll see that progress comes steadily with a slow and steady approach!


Hi there,

I can totally relate to your concerns regarding overworking yourself in the gym, and I have also been guilty of pushing myself a little too hard in the past. For me, the first sign of overtraining was a massive drop in my overall energy levels and feeling drained throughout the day, even when I wasn't working out. I also faced some sleeping issues, which affected my ability to recover properly.

However, it is also important to note that not all kinds of pain are caused by overworking. Some muscle soreness is expected, especially if you have recently started working out or if you are trying new exercises or routines. In my case, I realized that the intensity of my workouts was too high, so I started focusing on form over speed and gradually increased my workout load.

Another thing I found useful is taking enough time for my workout routine to be completely healed after each session. I noticed that when I was not giving myself enough rest days, I was overworking certain muscle groups, which led to injuries, and in turn, affected the overall quality of my workout. So, I would advise you to make rest days a regular part of your workout routine and be careful not to work the same muscle groups two days consecutively.

Finally, always warm up and stretch before your workout, and stay hydrated throughout your sessions. If you have any ongoing health issues, it is always advisable to consult your doctor or a personal trainer before starting a new workout routine.

Hope this helps!



I totally understand your concerns about pushing yourself too hard during workouts. I have been in similar situations before. The first sign of overtraining for me was feeling extreme fatigue post-workout, and it would take me quite some time to recover.

Another sign I noticed was a decrease in appetite. If you are taking your workout regimen seriously, your body is bound to crave more food to compensate for the increased calorie and nutrient loss, but if you are not feeling hungry, then it may indicate that you are overtraining.

The third sign that I noticed was a general decrease in motivation to workout, which was usually caused by feeling fatigued and not being able to recover properly.

To avoid overtraining, it is important to strike a balance between working hard and taking proper rest. Make sure you are getting enough sleep, hydrating well, and eating a balanced diet. Secondly, avoid overdoing any workout or exercise, especially in the first few weeks of starting a new routine. Stick to sets and repetitions that feel challenging but still allow you to maintain good form.

Finally, give yourself enough time for recovery by taking rest days and also allowing enough time between workout sessions to give your muscles the ability to repair themselves. Remember, it's better to have a consistent, sustainable routine than to burn out too quickly.

I hope this helps!

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