Too Much Exercise Can Be a Bad Thing—Here Are 7 Signs You’re Overdoing It

Whether you’re tracking your steps or hitting the gym for your favorite workout class, prioritizing exercise is a cornerstone of a healthy lifestyle. But more isn’t always better—too much exercise opens the door to serious health consequences. “Exercising too much causes stress on the body, counterintuitive to making us stronger,” says Chloe Giraldi, M.S., RD, LDN. 

There’s no “right” amount or type of exercise for everyone. Factors like lifestyle, fitness level and personal goals all influence how much exercise is appropriate. General physical activity guidelines recommend around 150 minutes of moderate-intensity exercise per week, plus two days of strength training.

Some people struggle to meet this amount, while others may far exceed it. What really matters is how your body responds to physical activity, which can appear in subtle, unexpected ways. We spoke with three sports dietitians to highlight seven signs you might be exercising too much, and how to maintain a healthy, sustainable fitness routine.

1. Increased Injury Risk

“Injury is a sign that someone is exercising too much because it tells us that either the training load is too high or that recovery is not adequate,” says Dawn Lundin, M.S., RD. Overtraining increases stress on the body, which can result in injuries like stress fractures or joint pain. 

Injuries can also result from improper form or a sudden spike in training intensity. If an injury does occur, it’s best to work with a fitness professional, physical therapist or other medical expert to ensure proper healing.

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2. Frequent Illness

If you find yourself getting sick frequently, it may be time to examine your exercise routine and recovery time. “Excessive training and overexercising without adequate time to rest and recover can impair immune response and weaken the immune system,” says Jennifer O’Donnell-Giles, M.S., RDN, CSSD. In fact, athletes who overtrain are more susceptible to colds, respiratory infections and other illnesses., 

“Training should always be balanced with adequate time to rest, recover and repair. This includes off days, low-intensity training days and proper nutrition balance,” says O’Donnell-Giles.

3. Difficulty Sleeping

Sleep and exercise go hand in hand: sleep is essential for exercise recovery, and regular exercise can improve sleep quality. However, too much exercise may disrupt sleep due to elevated cortisol, a stress hormone tied directly to the circadian rhythm—your body’s 24-hour internal clock., 

Research has shown that female athletes who overexercised experienced higher morning cortisol levels and poorer sleep quality. However, the response was highly individualized, meaning the effects of exercise frequency and intensity differ from person to person. 

If you notice changes in your sleep with increased exercise intensity, frequency or duration—and these disruptions aren’t due to other factors—it may be worth reassessing your training routine.

4. Performance Issues

Everyone progresses at their own pace, but generally, exercises performed consistently should start to feel a bit easier over time. These fitness adaptations allow you to adjust your routine to increase strength and endurance and also serve as a good measure that your exercise program is effective. 

However, if you’re not noticing expected improvements in endurance, strength or other performance measures, it could be a sign you’re overdoing it. Without adequate recovery time, the body cannot adapt to the physical demands of exercise, which can ultimately lead to decreased performance.  

5. Extreme Muscle Soreness or Pain

Minor muscle soreness is a normal part of exercise and usually lasts a few days after a tough workout. That said, extreme soreness or pain that disrupts your daily life or fitness can be a red flag that you’re overdoing it or are progressing too quickly. “An athlete may be exercising too much if they have persistent or lingering delayed onset muscle soreness (DOMS) beyond the typical 48 to 72 hours, or if their soreness worsens over time,” says O’Donnell-Giles. 

To prevent this, choose exercises that are appropriate for your fitness level and increase intensity gradually. You should also allow plenty of time for recovery, and support your body with proper nutrition, hydration and sleep. Remember, soreness after a workout is normal, but when it lingers beyond a few days then you may need to cut back.

6. Unhealthy Weight Loss

Many people turn to exercise to lose weight and improve body composition. However, losing weight too quickly—usually more than 2 pounds per week—can be a sign that you’re overdoing it, especially when accompanied by other symptoms. O’Donnell-Giles notes that if weight loss is accompanied with fatigue, slow recovery, mood changes, frequent illness or decreased performance, it’s important to take a closer look at both exercise and nutrition.

In some cases, these symptoms may indicate a condition called Relative Energy Deficiency in Sport (RED-S), which occurs when energy needs are high yet calorie intake is low, resulting in an energy imbalance with negative health consequences. “RED-S can negatively impact hormone function, decrease bone density and interfere with normal metabolic function,” says O’Donnell-Giles.

7. Irregular Menstrual Cycle

For women, a significant sign of exercising too much is the loss of a regular menstrual cycle. “The menstrual cycle changes could be due to an imbalance of energy, not fueling sufficiently to support your training routine, hormonal changes and more,” says Giraldi. Menstrual cycle dysfunction is a sign of RED-S, which requires further treatment. 

If you notice changes to your menstrual cycle, take it seriously. Schedule time with your health care provider to determine the cause and develop an appropriate treatment plan.

How Often Should You Exercise?

“Exercise recommendations should be based on exercise history, goals and available time in their schedule,” says Lundin. Because fitness level and abilities vary, it’s important to take an individualized approach to physical activity, says Lundin.

To meet public health guidelines, adults are encouraged to get a minimum of 150 minutes of aerobic exercise at a moderate intensity each week. This amount can be reduced to 75 minutes per week if the intensity is vigorous. “Moderate aerobic activities include walking, water aerobics or gardening, while vigorous aerobic activities include examples like running, swimming or jumping rope,” says Giraldi. Strength training is also recommended at least two days per week. 

These guidelines represent the minimum amount of exercise for optimal health. More activity—without overtraining—can offer even greater health benefits. If you can comfortably meet these recommendations, then you may be able to gradually increase your activity, but it’s important to listen to your body. Be sure to include rest days, eat a well-balanced diet and get quality sleep to support recovery.,

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Our Expert Take

A physically active lifestyle is important for overall health and well-being, but exercising to the extreme can be harmful. Overexercising may lead to disrupted sleep, unhealthy weight loss, performance issues, increased injury risk and greater susceptibility to illness. 

Since everyone responds differently to exercise, it’s important to pay attention to these warning signs. If you suspect overexercising, consider reducing the intensity, duration or frequency of your workouts. If your symptoms don’t improve, it’s best to consult a health care professional. While exercise can be a valuable test of fitness and discipline, it also needs to be sustainable, enjoyable and balanced.