There’s a fine line between challenging yourself and overdoing it. Pushing too hard for too long can lead to injury, burnout and loss of motivation. Early warning signs help you adjust before your body forces a break.
Watch your energy and mood. If you feel unusually exhausted, irritable or down for days, or if you start dreading workouts you once enjoyed, you might need more rest. Persistent soreness that doesn’t ease, especially in joints, is another clue.
Sleep changes matter too. Struggling to fall asleep, waking often, or feeling wired at night despite being tired can be a sign of too much stress on the body. Performance dropping even though you’re training more is another red flag.
Short-term pushes are sometimes okay – like a challenging week or two – but they must be balanced with easier phases. You don’t lose progress by resting; you consolidate it.
If you’re unsure, reduce intensity or volume for a week, focus on nutrition and sleep, and see how you feel. Long-term fitness comes from smart training, not constant punishment.