A common question we get is: How do you know when you’ve done too much or too little in your workouts?  Let’s start by understanding the difference between soreness and pain.

Understanding Soreness and Pain

Soreness is a dull, aching sensation that usually occurs after exercise. Sometimes, it sets in the following day; other times, it sets in later. Soreness is your body telling you, “You made me do too much, and I need time to rest.”
Pain, on the other hand, is a warning sign that something is not right. It tends to be sharp, localized to one area, and persists or worsens over time. Pain indicates that you may have done something that damages your body, and you should never exercise through pain as it can lead to severe injuries.

Five Signs You’ve Done Too Much:

• Prolonged Muscle Soreness: If muscle soreness persists for more than three days, it might indicate that you’ve pushed your body too hard. Normal soreness should subside within 24-72 hours..
• Fatigue and Lethargy: Feeling excessively tired and lethargic, even after getting adequate rest, is a sign that your body is struggling to recover from your workout. Overtraining can deplete your energy levels and impact your overall health.
• Difficulty Sleeping: Overtraining can lead to sleep disturbances, including difficulty falling asleep or staying asleep. Your body needs adequate rest to recover, and disrupted sleep can be a sign of doing too much.
• Decreased Performance: If you notice a decline in your workout performance, such as lifting less weight, running slower, or feeling weaker, it might be a sign that your body needs more rest. Overtraining can lead to a plateau or even a decrease in performance.
• Persistent Pain: Experiencing sharp, localized pain during or after exercise is a clear sign that you’ve overdone it. Pain that doesn’t go away with rest and persists can indicate an injury that needs medical attention.

Soreness is Expected, Pain is Not

While some soreness should be expected, pain after exercise is not. Delayed Onset Muscle Soreness (DOMS) is more likely to occur if you try new exercises or exert yourself more than usual. Soreness usually goes down with appropriate rest, nutrition, and hydration. Over time, the body adapts, and the same exercise routine causes less soreness. At this point, it’s important to mix things up by trying different exercises and varying intensity and duration to continually challenge your body.

Five Signs You’ve Done Too Little:

• No Soreness at All: While it’s not necessary to feel sore after every workout, never feeling sore might indicate that you’re not challenging your muscles enough. Incorporating variety and intensity in your workouts can help stimulate muscle growth and adaptation.
• Lack of Progress: If you’ve been exercising consistently but not seeing any progress in your strength, endurance, or overall fitness, it might be a sign that your workouts are not challenging enough. Gradually increasing the intensity or duration can help break through plateaus.
• Easy Workouts: If your workouts feel too easy and you’re not breaking a sweat or feeling slightly out of breath, it’s a sign that you’re not pushing yourself hard enough. A good workout should leave you feeling challenged but not exhausted.
• Boredom: Feeling bored or unmotivated during your workouts can indicate that they’re not engaging or challenging enough. Trying new exercises, changing your routine, and setting new fitness goals can help keep you motivated and ensure you’re doing enough.
• 5 No Improvement in Recovery Time: If your recovery time between workouts remains the same and you’re not feeling stronger or more resilient, it might be a sign that you’re not pushing your body enough to adapt. Gradually increasing the intensity can help improve your recovery and overall fitness.

By understanding the difference between soreness and pain and recognizing the signs of doing too much or too little, you can tailor your workouts to ensure you’re challenging your body appropriately without risking injury. Remember to listen to your body, rest when needed, and seek professional advice if you experience persistent pain.

We are Here to Help

If you’ve overdone it and are experiencing persistent pain, discomfort, or injury, physical therapy can provide essential support in your recovery. Our expert therapists can help alleviate pain, promote healing, and guide you through a safe rehabilitation process. On the other hand, if your workouts are too easy and you’re not seeing the progress you desire, we can design a personalized exercise program tailored to your needs and goals. Our approach focuses on improving strength, balance, stamina, and overall health in a safe and effective manner. Whether you’re recovering from overexertion or looking to challenge your body more, we are here to help you achieve your fitness goals while minimizing the risk of injury.