What Happens If You Push Yourself Too Hard During Exercise?

What Happens If You Push Yourself Too Hard During Exercise?

Posted by ZOZOFIT TEAM on

“No pain, no gain” is the mantra of exercise enthusiasts everywhere. It means that you need to push yourself if you want good results. That said, ZOZOFIT knows that there’s a big difference between the satisfying tiredness from a solid workout and throbbing physical pain. What happens if you push yourself too hard during exercise and how can you know your limits?

The Consequences of Pushing Yourself Too Hard During Exercise

Pushing yourself too hard during exercise can have a negative impact on your physical health and well-being, making it difficult for you to continue with a healthy lifestyle. Learn more about the potential effects of overdoing your workouts.

Physical Injuries

One of the main risks of pushing yourself too hard, too quickly is that you can hurt yourself seriously. Common injuries include:

  • Torn cartilage
  • Sprained ligaments
  • Strained muscles
  • Broken bones
  • Head injuries

Injuries while exercising usually happen because of errors or overexertion. Avoid injuries with these best practices:

  • Learn safe techniques: Don’t jump into a new exercise without learning the basics first. At the gym, ask for help before using a machine you’re not familiar with.
  • Warming up: Always take about 10 minutes to lightly stretch the muscles you’re going to exercise.
  • Give your muscles time to heal: It generally takes 48-72 hours for recovery after strength-training workouts. Pro athletes may need a week or more.
  • Respect your current limits: Sometimes, the problem is pushing too fast. Increasing the amount of weight you lift too drastically is just asking for back, hamstring or shoulder problems.

How can you avoid the consequences of what happens if you push yourself too hard during exercise? Keeping track of your workouts and progress can help you understand what your current limits are.

Serious Dangers

Pushing yourself beyond high-intensity exercise into extreme territory can be dangerous for your health. Too much muscle damage can release a protein that hurts your kidneys. Call a doctor if you notice warning signs such as dark brown urine or extreme muscle pain.


Exercise normally increases your blood flow, boosting your energy levels and alertness. Put simply, you should feel alive! Those are the endorphins talking, feel-good hormones that reward you for your hard work.

When you overdo exercise, though, the results aren’t as pleasant. You may notice physical exhaustion, reduced muscle performance and extended soreness for days.

Some tiredness is normal after working out, but fitness burnout is different. It makes you feel like you can barely get out of bed. Your legs feel like bricks. You may be irritable or depressed, too.

Besides knowing your limits, you also need to pair your diet with the intensity of your exercise. Focus on a balance of carbs, protein and healthy fats:

  • Carbs: Whole-grain toast, oatmeal, bananas and berries
  • Proteins: Yogurt, hummus, chicken breast, eggs and almonds
  • Healthy fats: Extra-virgin olive oil, salmon, walnuts and avocados

A good protein smoothie can keep you energized and give you nutrients for muscle recovery.

What Happens If You Push Yourself Too Hard During Exercise? Unreasonable Expectations

Staying active should feel enjoyable and be something you look forward to. What happens if you push yourself too hard during exercise? You can end up losing your motivation. Set reasonable goals and reach your objectives safely instead. Use the ZOZOSUIT and ZOZOFIT app to track your progress every week.

Stay in the know

Keep up to date with the latest in ZOZOFIT