In the world of exercise science, theories and practices evolve as we learn more. A year ago, I would have told you that training three times a week in the gym, with active days like cycling, walking, or playing sports on the other days, was sufficient. Overdoing it could lead to elevated stress levels, which the body struggles to handle. This idea fits well for general fitness and health, but it falls short for those serious about strength training or competitive sports.

We live in a constant state of stress—poor sleep, bad nutrition, work pressures, and even the everyday stress of commuting. While it’s true that the body can only handle so much, there is much more potential in us than we realize. The human body is incredibly adaptive, and this adaptability can be harnessed for strength.

I’ve personally pushed my limits over the past year, gradually increasing my training volume to over 800 lifts in a four-week period. At first, I felt sore all the time, constantly needing soft tissue work, but now I feel better than ever. My warm-ups take less than 10 minutes, and I’ve been able to increase my training volume without the nagging soreness.

This transformation is all thanks to adaptation. When Hans Selye first introduced the concept of General Adaptation Syndrome, he primarily focused on how the body responds to stress, such as increasing heart rate or blood pressure. But this idea of returning to homeostasis—resetting to a baseline—isn’t the full story. Robert Sapolsky introduced the idea of allostasis, which suggests that multiple systems within the body work together to help the body handle stress. For example, when we exercise, our body burns glucose, and in turn, our hunger levels increase. Meanwhile, other systems like the immune system and digestion work to conserve energy for the muscles.

Exercise also affects our brain. Increased levels of serotonin (the “feel sluggish” hormone) and decreased dopamine (the “motivational” hormone) are signs of central fatigue, making us feel tired and unmotivated. This imbalance can affect our mood and desire to train.

Many athletes, including myself, have experienced the signs of overtraining—muscle soreness, fatigue, and the occasional lack of motivation to train. However, I’ve trained through these states, even setting new personal records while fatigued. A few months before I set a deadlift PR, I had a tough training session where I couldn’t match my previous numbers. I was working with a new coach at the time, and my body hadn’t fully adapted to the new program yet. Despite this, I wasn’t overtrained; I was undertrained. My body was still adjusting to the changes, and it took time for the gains to show.

So, is overtraining really the issue? Strength gains don’t always follow a linear path. Sometimes, performance dips before it peaks. Even when feeling sore or fatigued, it doesn’t always mean the body has reached its breaking point. In fact, if you’re still able to hit personal records, it suggests that your body is adapting, not breaking down.

It’s important to note that this doesn’t mean we should be lifting heavy every day. Your body needs time to adapt, and the volume of your training must be carefully managed. Too much volume can lead to injury, while too little can prevent proper adaptation. My earlier assumptions about how much volume the body can handle were wrong. Powerlifting, for example, involves lifts with varying recovery times. The deadlift is the most demanding, followed by the squat, with the bench press being the least taxing.

I train four days a week, with a volume of 170-225 lifts per session. Over a four-week period, I aim for 823 competitive lifts. If I only trained each lift once a week, my results wouldn’t be as strong. More frequent, varied training sessions have allowed me to continually improve. I’m a firm believer that higher volume, when done with proper technique, yields better results.

That said, lifting isn’t just about the number of sets and reps—it’s about technique. The physics behind lifting determines how effectively you can handle heavier weights, and good form is crucial. Most of my sets are below 5 reps, with the majority of work done at 80% or less of my one-rep max. Lifting variations, like deficit deadlifts, help improve technique and position, increasing the intensity without needing to increase weight.

Technique also dictates the appropriate volume. If technique starts breaking down, it’s a sign that you’ve done too much. If you can perform your lifts with ease and no breakdowns, it’s likely not enough volume. A coach’s trained eye is key to assessing this.

In the end, overtraining is a rare concern. Our bodies are far more capable than we give them credit for. If you’re just looking to stay fit, training three days a week and staying active on other days is likely sufficient. But if you’re aiming to compete or push your limits in strength sports, you may need to reassess your approach. Are you truly maximizing your potential, or are you holding back out of fear of overtraining?