Confessions of a Chronic Over-Exerciser (And What I Wish I Knew Sooner)

 Let me tell you something I learned the hard way: over-exercising can be just as damaging as not exercising at all. 

Yup, I said it. And yes, I’m calling myself out.

If you're someone who lives by the motto "no days off" and thinks soreness equals success, this is your sign to slow your roll. Because more isn't always better—especially when it comes to your body.

Are You Overdoing It? Check These Signs:

• Constant muscle soreness that lingers for days

• Decreased performance (you’re working harder, but lifting less?)

• Fatigue that caffeine can’t fix

• Slower muscle growth or even muscle loss

• Weakened immune system (hello, random colds)

• Frequent or nagging injuries

• Feeling “tired but wired” all the time

Sound familiar? Your body isn’t being lazy—it’s screaming for recovery.

Recovery Is Where the Magic Happens 

You don’t build muscle while working out—you build it while recovering. So if you’re skipping rest and piling on workouts, you're actually working against your goals.

Let’s fix that.

How to Improve Your Recovery Game:

1. Prioritize Sleep 
Sleep is not optional—it's essential. Aim for 7–9 hours per night or those gains literally don’t count. Your muscles repair, hormones balance, and your brain resets while you sleep.

2. Hydrate + Electrolytes 
Drink at least half your body weight (lbs) in ounces of water daily—more if you're sweating like crazy. And don't forget electrolytes! Try adding real rock salt and a squeeze of lemon or lime to your water to replenish sodium and minerals naturally.

3. Fuel Up Post-Workout 
You need protein + carbs after you train, period. This combo replenishes glycogen, kickstarts muscle repair, and reduces inflammation. Think: a smoothie with plant protein + banana or a rice bowl with veggies and salmon.

4. Eat the Rainbow 
A whole food diet that includes all macronutrients (yes, even carbs!) is key for muscle repair and energy. Don’t skip food groups—your body needs starches, healthy fats, quality protein, fruits, and veggies for full-spectrum recovery.

5. Embrace Active Recovery 
Your rest days don’t have to mean being sedentary. Try gentle, low-impact movement like walking, foam rolling, stretching, or yoga. Bonus points for red light therapy, sauna, or breathwork—but only if your stress levels are in check.

6. Manage Your Stress 
High cortisol can block your body’s ability to recover and build muscle. Whether it’s meditation, prayer, deep breathing, or just laughing at a good meme—you need a nervous system reset daily. Your body isn’t a machine. It’s a miracle—treat it that way.

Final Thoughts: Less Grind, More Grace

You don’t have to earn your rest. In fact, rest is what earns your results.
Overtraining is sneaky—it can look like discipline, but it’s often rooted in fear or guilt. Trust your body. Trust the process. And remember: recovery isn’t weakness—it’s wisdom.

Make sure to check out my Free Workout Library for at home and in the gym for all fitness levels and even the entire family!