Avoid Overtraining: Discover the 'Just Right' Fitness Approach

“How do you know when enough is enough when it comes to your workouts?”

Great question—and one I hear often, especially from guys getting back into fitness after a long layoff.

And as much as I’d love to give you a one-size-fits-all answer, the truth is:
It depends.

More Isn’t Always Better

In a culture that idolizes “grind mode” and #NoDaysOff, it’s easy to fall into the trap of doing too much, too soon.

I see it all the time:

Guy takes time off
Decides to get back in shape
Jumps into a 6-day bro split or CrossFit bender from 2012
Feels great… for a week
Crashes hard—mentally, physically, or both

I’ve done it too. The result?
Burnout. Adrenal fatigue. Low libido. Brain fog. Poor sleep. Injury.

Yes, overtraining is real.
And it’s especially dangerous when your recovery (sleep, stress, nutrition) doesn’t match your output.

Seasons Change—So Should Your Training

Lifting weights in your early 20s when you’ve got time, testosterone, and metabolism on your side is very different from training in your 30s or 40s with a full-time job, kids, and 6 hours of sleep on a good night.

Smart training isn’t about crushing yourself every day.
It’s about knowing when to push and when to pull back.

🚫 The Problem with Overtraining and Undertraining

Overtraining feels productive…until it backfires.
It leads to:

Injury
Burnout
Hormonal dysfunction
“Screw it” moments where you binge or skip weeks of workouts

Undertraining, on the other hand, won’t hurt you as badly…
But it will frustrate you when the scale won’t budge and your physique stays the same.

Neither works.
The sweet spot is what we’re after.

🔍 So What’s the Sweet Spot?

Assuming your goals are strength, fat loss, and long-term health, here’s where most guys thrive:

🧠 Training Frequency

2–4 training sessions/week is ideal for most
3x/week offers the best return for time invested
4x/week can help with additional hypertrophy (if you have the margin for it)

Bonus: You’ll get 90% of the benefits with 50% of the time when you train smart

🧠 Training Volume

10–15 total sets per muscle group per week
OR
5–10 total sets per major lift (e.g., deadlifts, presses, squats)

BUT—I’ve personally maintained a strong squat on as little as 5–7 total leg sets/week. Why?

High intensity
All compound movements
Solid training history

Translation: You may need less than you think—especially if you’re pushing your sets hard and recovering well.

🧠 Rep Ranges by Goal

Strength: Heavy weights, low reps (1–6), long rest
Muscle Growth: Moderate weights/reps (6–12), moderate rest
Endurance: Lighter weights, high reps (12–20), short rest

Feeling overwhelmed?

Just do this:

Pick 2–4 compound lifts, hit 3 sets to near failure, 3x per week. That alone will take you far.

🚶 What About Cardio?

General health: Walk daily or aim for 120–150 minutes of Zone 2 (180 – your age = heart rate target)
Fat loss: Daily walks or recreational movement > high-intensity cardio
Performance: 1 day of sprints or hills/week is plenty

Rule of thumb:
More cardio = less muscle (if done poorly).
So use it wisely.

🧪 The Final Piece: Trial and Error

No perfect program exists.

Use this as your baseline—then test, tweak, and repeat.

Are you progressing in strength?
Looking leaner?
Feeling energized, not exhausted?

Then you’re probably right in the sweet spot.

👊 Final Thought

Whether you’re overtraining, undertraining, or just guessing—you’re wasting time.

Dial in your volume, frequency, and intensity, and you’ll be shocked at how little time you need to see incredible results.

Get a free 3, 4, and 5 day training template when you sign up for the Body [re]Building email course.

Need help finding that sweet spot for your schedule and goals, and ready to dial it in even further?
Click here to fill out a coaching form and we can set up a no pressure call. Even if coaching isn’t the right fit, I’ll help you map out a solid plan.