The Sweet Spot Of Exercise: Finding The Right Dose

Here’s something I know to be true: doing too much, too soon, is a one-way ticket to disappointment. When we go all-in at the start, we often wind up sore, injured, or flat-out burned out – the goal now feels like it’s out of reach or even impossible.

Then there’s the other side of the spectrum. Doing too little, for too long, feels like watching paint dry. You put in the time, and the effort… and nothing changes. You think, “Why am I even bothering?” It’s frustrating, and it leaves you questioning if this will ever work for you.

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Sound familiar? Let’s dig in and unpack these pitfalls, because the truth is, balance is what leads to lasting results. You don’t need a gut-busting or rhabdo-inducing routine or a mindless going-through-the-motions approach. You need a balanced physical practice that challenges you—without crushing and defeating you.

Doing Too Much, Too Soon

Your workouts should make you feel alive, not barely able to walk. But if you’re doing too much, too soon, it feels like someone’s replaced your joints with lead weights. Here’s why this “go big or go home” approach often leads to the latter:

1. Injuries and Burnout

Jumping headfirst, pedal to the metal into an intense routine is like sending your body a panic signal. Muscles strain, joints ache, and injuries sneak in. Suddenly, you’re sitting out on the sidelines, stuck in recovery mode. 

2. Fatigue and Soreness

We’ve all been there—the “day-after workout waddle” where stairs become your worst enemy. Soreness can be satisfying to a point, but too much? It makes you dread the next session. You start thinking, “Is this really worth it?” That excitement fades, and motivation takes a hit.

3. Mental Exhaustion and Discouragement

When you push to the edge right out of the gate, your brain starts throwing up red flags. It’s overwhelming. You’re not just physically tired, but mentally exhausted. This isn’t sustainable, and deep down, you know it.

4. Setting an Unrealistic Pace

Going all-out at the beginning sets a pace most people can’t maintain, even those with iron wills. That’s when doubt creeps in: “I can’t keep this up. Maybe I’m just not cut out for this.” But it’s not you—it’s the unsustainable approach that’s the problem. And leader boards, militant coaches, and social media. 

Doing Too Little, Too Long

The other side of this coin isn’t any better. Doing too little for too long makes your fitness practice feel like a hamster wheel—lots of movement, no real progress. Here’s how doing too little eats away at your results and your confidence.

1. Minimal or No Results Over Time

When you’re barely challenging yourself, you don’t see much change. Weeks, even months go by, and your body’s basically in the same place. You start to think, “What’s the point?” If you’re putting in time but not getting results, frustration kicks in fast.

2. Wasting Time and Energy

Ever feel like you’re just going through the motions? Low-effort workouts can feel like a time-suck. You’re putting in the hours, but without that extra push, it’s not doing much. You end up feeling like fitness is just another chore that doesn’t deliver.

3. Reinforcing Negative Beliefs About Fitness

Doing the bare minimum confirms every doubt you’ve ever had about fitness. “It’s never worked before, why should it work now?” This approach feeds into that narrative, making it easy to quit because “fitness just isn’t for me.”

4. Plateaus

When you’re not challenging your body at all, it’s like it decides to take a nap on you. You hit a plateau. The progress flatlines, and suddenly you’re stuck, bored, and convinced this isn’t worth it.

5. The MED

I’ve written about the Minimum Effective Dose many times. It’s a tool and way of thinking that works well. The MED is not about doing the minimum . . . there’s two more words that go with it, “Effective and Dose.” The MED done well is a great strategy, but it takes an awareness and knowhow of programming for best results.

Finding the Right Balance: The “Goldilocks” Zone

So, if going to extremes doesn’t work, what does? Here’s where balance, or as I like to call it, “the right dose,” comes in. It’s not about doing the most or the least; it’s about doing enough to move forward without knocking yourself back.

1. The Importance of Finding the Right Dose

When you find the right balance, you’re challenging your body just enough. You see results, but you’re not sidelined by soreness or injury. You’re building a foundation for long-term success, not burning out in the first few weeks. It makes training doable, and sustainable.

2. Tips for Avoiding Extremes

• Listen to Your Body: Know the difference between a challenge and punishment. Your body will tell you when it’s had enough—listen to it.
• Adjust the Intensity: It’s not all or nothing. Try scaling down if you’re feeling overwhelmed, or bump it up a notch if you’re ready for more.
• Focus on Sustainable Progress: Look for small, incremental wins–they’ll add up more than you think. Training is cumulative.

3. Set Realistic Goals and Build Consistency

The key is to make fitness a part of your life that you enjoy, not a punishment or a box to check. Start with realistic goals, commit to showing up, and adjust along the way. You don’t have to get it perfect—you just have to keep going.

You can be All-In without having an all-or-nothing approach. The all-or-nothing mindset and making fitness a non-negotiable both imply commitment, but they’re fundamentally different approaches with distinct outcomes:

• All-or-nothing mindset: Views fitness as an intense, high-stakes endeavor. If you’re not giving 100% effort every session, it can feel like a failure.
• Non-Negotiable Fitness: Embraces consistency without extreme pressure. Fitness becomes a regular, flexible part of life, done no matter what, even if the intensity or duration varies—this is a physical practice.

Avoid the Extremes 

When it comes to living stronger, longer, extremes rarely work. Doing too much sets you up for failure, and doing too little makes it feel pointless. But when you find that right balance, fitness becomes a part of your life that strengthens you, inside and out. You see progress, you feel better, and you actually want to keep going.

So ask yourself: are you ready to stop riding the extremes and find a better path? You don’t have to go all out or barely show up. There’s a middle ground where real results happen, in fact, they’re byproducts of your practice, and that’s where I want you to be.

PS. The story you think it takes may be the thing that's held you back from succeeding in the past. Let's connect on a complimentary call and discuss how you can find the right dose and live stronger, longer in the second half of life. No pressure, no pitch. If you'd like to move forward at the end of the call, we'll discuss how. If not, we'll say goodbye as friends. Reply here or contact me at [email protected]