Training “Hard” Isn’t Always a Good Idea
Hard work doesn’t always pay off.
While there is value in challenging oneself and pushing beyond limits, there are risks associated with training too hard. At times, after getting a workout done, I do feel as if I didn’t train hard enough. However, most of the time this feeling is misguided since objectively I know that I have trained enough.
So, why is it that I find myself entrenched in this “training hard” embargo? I think there are several answers to this question which are not entirely wrong depending on the context. However, for the sake of this post, let’s explore why training “hard” is not always a good idea and why a more balanced approach to fitness is more beneficial.
Burnout, Fatigue and Injury
I would argue that the ideal training approach everyone should adopt is to train in such a way that you do it consistently across a longer period— that is for the rest of your life. Hence, the concept of “rest and recovery” is central not only to working out but also to all domains of life.
The mantra of “no pain, no gain” will not often prevail. Instead, you might end up with injuries some being a dislocated shoulder, “popping” knees and a lower back that screams “pain” each time you reach for something on the floor. Overtraining can put you out of physical exercise for weeks or even months. As a result, your overall progress is diminished and even the idea of going back to training consistently is crushed. Ideally, the main point is to go to the gym constantly, not once and for all.
Plateaus in Progress
It might not be obvious that your overall progress is plateauing but there are key things to look out for. For instance, if your goal is hypertrophy or strength, then you will experience stagnation. Also, you may experience mental fatigue and a lack of motivation— Ronnie Coleman’s “yeah buddy” videos no longer have an effect before crushing a set.
Ignoring Individual Needs
There is no one-size-fits-all when it comes to physical training. A fundamental idea when it comes to fitness is that we are all different and have different goals. Thus, it is always good to have mental, physical and psychological awareness of oneself. Some individuals have a higher tolerance for intense training volumes, while others recover faster or excel in specific types of activities like strength training or endurance exercises.
One question that often gets attention is, how long should we rest after finishing a set? The perfect answer is— until you are fully recovered. It doesn’t matter if it is 2, 3, or 5 minutes. Everyone recovers at a different pace. Factors like age, sleep quality, nutrition, and stress levels all influence how quickly we recover.
In my case, I periodise between strength and hypertrophy training based on my short- to medium-term goals. When training for hypertrophy I prioritise volume (high number of reps/sets), hence, I avoid lifting heavy weights at low reps which would tip the scale towards strength training. Also, I’ve decided to incorporate plyometrics into my training regimen. However, to optimally achieve that I am slowly acclimating by learning the fundamentals instead of rushing into it— slow your step it’s doable.
So, what’s the alternative?
Essentially, instead of a “train hard or go home” approach, consider a smarter and more sustainable way to achieve your fitness goals. This will probably sound like a cliche, but that’s because “cliches are often true” — consistency is key. This is akin to the butterfly effect — small changes, big impacts
Small, Sustainable Steps
Aim for regular, achievable workouts that you can maintain long-term, even if they aren’t always “hard”. Start with workouts you can commit to 3–4 times a week, gradually increasing frequency and duration as your fitness level improves.
Progressive Overload
This is a fundamental principle that should be considered if you are looking to build muscle. Gradually increase the challenge of your workouts over time, whether by adding weight, reps, sets, or exercise variations. The key is to find a sweet spot where you’re challenging yourself but not pushing yourself to the point of complete exhaustion.
Listen to Your Body
Pain is a signal from your body that something might be wrong. Pay attention to your energy levels, muscle soreness, and any aches. Feeling constantly wiped out or experiencing recurring pain can be signs of overtraining or improper form. Take rest days when needed, and adjust your workouts accordingly.
Prioritize Proper Technique/Form
Focus on performing exercises with perfect form before increasing weight or intensity. Proper form not only increases your workout’s effectiveness but also minimizes the risk of injury. When doing exercises such as a deadlift or barbell squats, improper technique will hurt you. A qualified trainer, instructional videos, or even observing experienced gym-goers can help you refine your technique.
I’ve recently had a “gym bro” come to me and offer advice on how to train my triceps using the cable machine optimally. I openly took the advice, and that horseshoe shape is starting to show in my arms. So, proper form isn’t just to avoid injury but also helps with seeing results.
Rest and Adequate Nutrition:
What you do when you do not workout affects your overall progress. So, plan rest days into your training program and prioritize getting enough sleep for optimal recovery. Light activities like walking, yoga, or stretching can promote blood flow and aid recovery after intense workouts. Proper nutrition is essential for recovery and performance.
Embrace Variety and Make it Fun!
Exercise doesn’t have to be a chore ( although it feels like it more often than not). Finding workouts you genuinely enjoy will make you more likely to stick with them consistently. Also, incorporate a variety of exercises and training styles into your routine. This can include strength training, cardio, flexibility work, and balance exercises.
Lastly, I would recommend following reputable/ credible fitness influencers such as Sean Nalewanyj, Dr Horschig (Squat University), Ryan Jewers and JPG Coaching. I get most of my fitness tips/ advice content from them and then tailor everything to my needs.
The body should be treated rigorously, that it may not be disobedient to the mind. Seneca.
Originally published at https://rmukhari.substack.com.
