Overworking Your Muscles Can Prevent Their Development

An excess of physical training doesn't go unnoticed because overworking our muscles, ligaments, tendons and joints has consequences. Below, we'll explain how working out too much can harm muscle growth.
Overworking Your Muscles Can Prevent Their Development

Last update: 03 December, 2018

When you’re working out at the gym, one of the most important points to remember is that every person has a different level of strength, recuperation, and endurance. This means that every person has his or her own personal limits.

However, people who are just starting out might be tempted to try and build muscle as fast as possible. Although, the risks of overworking can hinder muscle growth, which is the opposite of the initial objective.

There are a lot of people, especially beginners, who train excessively because they believe that it’ll help them achieve their goals faster. On the contrary, muscles need a minimal amount of rest to develop. So, you’ll need to keep some points in mind to avoid overworking them.

On a similar note, muscles rebuild themselves during recuperation. That means that when you eliminate resting time, you’re actually making it impossible for muscles to grow. To fix this problem, we recommend giving your muscles enough time to rest.

Overworking your muscles prevents their growth

Beginners are generally more prone to overworking their body. The main problem is the speed of progression; many people try to train too frequently, not giving their muscles enough time to recuperate.

Over working muscles

However, recuperation is one of the pillars for building muscles, along with nutrition and training. If you don’t give them enough time to rest, your efforts will be counterproductive and it won’t just have negative impacts on your health, but on your results as well.

On a different note, injuries occur mainly in two cases. The first case is when you’re performing an exercise incorrectly and the second is when your body isn’t strong enough to react as it should. The latter is a case of overworking your muscles.

So, make reasonable goals: don’t try to progress too fast or push your limits. Getting results requires time. Take as much time as you need!

Building muscle and resting

Resting forms a part of the muscle building process. In fact, it’s during this period when muscle mass regenerates.

A lack of proper rest is counterproductive for gym-goers. To give you an idea, after two days of training, you should rest the next day. Failing to do so will deprive your body of the time that it needs to completely recover.

Muscle Growth Rest

Similarly, people who are trying to build muscle should be enjoying sufficient sleep, because sleep releases growth hormones.

Tips to avoid overworking your muscles

Below are some tips to avoid overworking your muscles. Follow these to build your muscles successfully. Take a look!

1. Limit the number of sessions per week

When people first start to train, they often train every day of the week. In reality, training three times a week is more than enough. Remember, you have to give your body time to recuperate to build muscle.

2. Length of sessions

The length of your training sessions matter! Again, we usually think that training for three hours every day is far better than training for a short period of time. Don’t link the time spent in a gym with physical perfection.

3. Muscle pain

Be careful if you’re noticing persistent muscle pain after warming up. You have to listen to your body. This will help you prevent any kind of injury that could ruin your training.

4. Weakened immune system

If you push your body too far without giving it recuperation time, you’ll find yourself becoming susceptible to infections and other colds. That means that you’ll become sick more easily.

5. Resting

Rest for shorter or longer periods of time depending on your workout. In addition, if you’re having trouble sleeping or if you’re not getting enough rest, your body won’t be able to recuperate efficiently. Generally speaking, people need eight hours of sleep every night. That’s really how much time you should be giving your muscles for rebuilding and reactivating anabolism.

Muscle growth sleep

6. Nutrition

Nutrition is key to finding a good balance and avoiding excessive training. This is especially true for someone who trains intensively while reducing his or her calorie intake.

Lastly, remember that to build muscle, the best solutions lie in a good combination of rest and appropriate nutrition. Never forget that your training should follow the time limits and session limits according to your goal.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.