Are You Working Out Hard Enough?

May 9, 2017

You can spend all the time you want in the gym, but you won't get the desired results if you aren’t working out hard enough. On top of that, if you're exercising too hard, you risk injuring yourself, which means you’ll have to rehabilitate your injuries instead of heading to the gym.

How can you tell if you’re working out hard enough? How much is too much? Keep reading because our experts will answer these questions and more here!

The Role of Your Heart Rate

While there are plenty of ways to tell if you’re working out hard enough that don’t require any additional tools, since most people have a smartwatch on their wrists, it’s important not to count out the role of your heart rate as well.

When it comes to your heart rate, there are some measurements to keep in mind:

Resting Heart Rate – This is the rate at which your heart beats when you’re at rest. Whether you’re in front of your computer, lounging in front of the television, or curled up with a good book, your resting heart rate will stay pretty much in the same range. It’s normal to have a resting heart rate between 60 and 100 beats per minute, although some professional athletes and extremely fit people have a lower one.
Target Heart Rate – Your target heart rate is what you want to achieve when you’re working out. If you keep track of it while in the gym, you’ll have a pretty good idea of whether or not you’re working out hard enough. Your target heart rate is between 50 and 85 percent lower than your maximum heart rate.
Maximum Heart Rate – Depending on your age, your maximum heart rate is anywhere from 200 to 150 beats per minute. The younger you are, the higher this number is, gradually decreasing as you age. To determine your target heart rate, you need to know your maximum heart rate, so it’s crucial to have a good grasp of the numbers.

Determining Your Target Heart Rate

The math here is pretty simple. Start by looking up a chart of maximum heart rates (the one from the American Heart Association is a good reference), then multiply or divide the numbers.

For example, you simply divide by two to get the minimum number for your target heart rate, which is roughly half of your maximum heart rate. To get the higher target heart number, which is 85 percent of your maximum heart rate, multiply that number by .85.

Here's an example:

You’re 20 years old. Your maximum heart rate is 200 beats per minute. To find out your target heart rate while working out:

Divide 200 by 2. The results are 100 beats per minute.
Multiply 200 by .85. The results are 170 beats per minute.

Your target heart range is between 100 and 170 beats per minute. You've likely exercised hard enough if you can stay within that range while working out.

Other Ways To Tell if You’re Working Out Hard Enough

In addition to keeping an eye on your heart rate when you’re exercising, there are some other ways to tell if you’re working out hard enough.

They include:

The Sweat Factor

How sweaty are you after a workout? Having some sweat clinging to your workout gear is normal, but you shouldn’t be completely drenched. In fact, being too sweaty is a sign that you pushed yourself too hard. Not being sweaty at all means that you didn’t go hard enough.

Evaluate your sweat levels post-workout. If your clothes are slightly damp, you likely spent some time in the right zone. Keep in mind, though, that this varies based on things like genetics and how much water you drink during your workout. Some people just sweat more than others.

How Energized Do You Feel?

Did you know you shouldn’t feel completely drained and exhausted after a workout? Feeling a little tired is okay, but those endorphins (the happy hormones that make you feel great and improve your mood) should kick in quickly.

If they don’t, and you’re extremely tired, you may have pushed yourself too hard. On the other hand, if you don’t feel much of anything once you’re done and aren’t even slightly tired, you definitely didn’t push yourself enough. You want to end up in the sweet spot.

You Sleep Well at Night

People who get adequate workouts tend to sleep very well at night. They wear themselves out a little in the gym, then get plenty of reparative sleep the night after. How can you tell if you’re sleeping well?

If you don’t get up until your alarm goes off, and you manage to bounce right out of bed once you hear it, you’re in a good place and probably watching your muscle tone build up.

With that said, not sleeping well may mean that you didn’t work out enough (although there are plenty of other causes of sleeplessness), and not wanting to get out of bed in the morning because you hurt badly is a sign that you need to go easier on yourself in the gym.

How Is Your Ability To Talk?

Can you talk during your workout? Whether you’re on a treadmill or in the middle of an exercise class, judging your ability to talk can determine if you’re working out hard enough.

It’s normal to start out the session able to speak just fine but be a little out of breath about 15 minutes into it. If you can still discuss things with your neighbor in the middle of the class, you need to push yourself harder. However, if you’re having trouble breathing and getting words out, it’s time to take a break and let your body catch up.

You Need To Take a Quick Break Mid-Class

Another sign to look for is whether or not you can make it through an entire workout class. If you have to take a short break in the middle or towards the end, you’ve pushed yourself well.

On the other hand, if you barely break a sweat or are in so much pain that you can’t handle it anymore, you’ve either not pushed yourself enough or gone at it too hard.

Signs That You Might Have Overdone It

In addition to not working out hard enough, there are some signs that you’ve overdone it. You never want to push yourself too hard, as this can lead to injuries and worse. (Plus, you may never want to go back to the gym again if you end up associating it with feeling crappy after a workout.

What should you look for here?

Aches and Pains – It’s normal to feel a little achy immediately after a workout, but if you’re in a lot of pain the next day, you might have DOMS, also known as Delayed Onset Muscle Soreness. This is a sign that you went at it too hard and your body needs additional time to recover, among other things.
You Throw Up After a Workout – While some coaches or fitness trainers will be quick to remind you that you shouldn’t feel good after a workout, this isn’t quite true. You should feel fairly good physically. It isn't a good thing if you push yourself so hard that you throw up. You need to be a little easier on yourself.
Your Heart Rate Is Close to Your Maximum – Also, if you’re monitoring your heart rate and it goes above your target rate and stays there for a bit, you’re exercising too hard. You don’t want to damage your cardiovascular system. Slow down for a bit, and your heart rate will as well.