Is 7 days a week of exercise too much?

Author: Hayden Kub  |  Last update: Wednesday, July 23, 2025

Working out seven days a week can actually be an amazing way to keep active and healthy. Dr. Bohl tells us, "Working out seven days a week isn't necessarily a bad thing—in fact, it can be a great way to stay active and healthy.

How many days a week is too much exercise?

The Department of Health and Human Services does not specify an upper limit of exercise at which this condition becomes a risk. As a general rule, women's health specialist Felice Gersh, M.D., said 90 minutes per day is the point when people become susceptible to overtraining syndrome and its associated symptoms.

What are signs of over exercising?

Here are some symptoms of too much exercise:
  • Being unable to perform at the same level.
  • Needing longer periods of rest.
  • Feeling tired.
  • Being depressed.
  • Having mood swings or irritability.
  • Having trouble sleeping.
  • Feeling sore muscles or heavy limbs.
  • Getting overuse injuries.

Is cardio 7 days a week too much?

Yes, you can do cardio 7 days a week, but whether it's advisable depends on your fitness level, goals, and how you structure your workouts. Here are some considerations: Fitness Level: Beginners may need more rest days to allow their bodies to adapt, while more experienced athletes might handle daily cardio better.

Is too much cardio bad for your heart?

But in some cases, extreme exercise can damage the heart. Research is showing that a small percentage of middle-aged and older athletes who compete in endurance events over many years may be at higher risk for developing atrial fibrillation – an irregular heartbeat – and other heart problems.

How Many Times A Week Should You Workout (Science-Based)

How many rest days per week?

Deciding how many rest days a week you should take depends on your fitness level and exercise intensity. But most people should aim for 1 to 3 rest days per week. You can use your rest days to support recovery by doing light exercise and working on mobility.

Is 2 hours of exercise a day too much?

Researchers found that the amount of exercise you get has a direct dose relationship to your heart health — the more you get, the healthier your heart will be — and they suggest two full hours a day of moderate exercise should be the new goal.

What is the proper number of time days to exercise?

Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.

What is considered excessive exercise?

Researchers have defined excessive exercise as exercising to the extent where a person loses control and feels a compulsive need to continue the exercise behaviors even when it impairs their ability to function in various areas of their life and/or causes physical injury. 2,3.

Is walking enough exercise?

But is walking good enough exercise? The short answer is yes. “Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week.

Is 6 days a week overtraining?

Unfortunately, there's no concrete answer to that question. For most people, the answer is… less. If you're training six or seven times per week but you're not training for a specific sport, event or competition, chances are you're overtraining.

Is working 7 days a week too much?

Living in this constant state of “busy” and never truly taking a break can lead to career burnout, feelings of being overwhelmed and even leaving the industry entirely. Avoiding a seven-day workweek may seem impossible at times, as clients' needs and demands don't fall into a regimented schedule.

How do you know if you're overtraining?

When you're trying to tell if you're dealing with overtraining, consider these common symptoms:
  • Your Performance Declines. The hallmark sign of overtraining, Dr. ...
  • Fatigue and Soreness Ramp Up. ...
  • You Get Sick or Injured More Easily. ...
  • Sleeping Gets Harder. ...
  • Your Mood Changes. ...
  • Other Physical Symptoms Pop Up.

Do you actually need rest days?

The benefits of rest days include: Better mental and physical health: Taking a break is as important for your mental health as it is for your body. Fewer injuries: Giving your body time to rest and recuperate helps you avoid injury.

What are the symptoms of over exercising?

Signs that you're excessively exercising include feeling fatigued, a decrease in performance, proclivity for injury, changes in appetite, and mood changes. If you're experiencing any of these issues, try adding more rest after working out and take days to rest and recover.

Is working out 7 days a week too much?

Working out every day is okay as long as you do not overexert yourself. It's important to take care of your body so you can produce efforts that support your goals.

Is 20 minutes of exercise a day enough to lose weight?

If you are wondering whether doing a 20-minute workout daily can make a difference, then here you go: YES, it can! A 20-minute effective workout like HIIT(high-intensity interval training) can help you achieve your weight loss goal.

What exercise burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

Why is my belly getting bigger with exercise?

You May Be Consuming Extra Calories

Engaging in regular exercise may increase your appetite—especially if your body is burning more calories than it's used to. However, this is not a hard and fast rule. A 2023 review in Appetite reveals that it can go either way.

How many days a week should I workout to see results?

Experts recommend 30 minutes of exercise, five days a week.

Will I gain weight if I skip a day of exercise?

However, skipping a workout here and there typically doesn't cause weight gain, and taking regular rest days is healthy for muscle recovery and preventing injury.

Should I walk on my rest days?

Rest days don't have to be spent zoning out with a boxset. Active recovery - that's very gentle, low-impact exercise - can be beneficial, too. Walking the dog, playing with your kids in the park, stretching and self-massage with a tool like a foam roller can all get the blood flowing and help you relax.

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