Overexercising: When fitness goes too far

Published on 14 November 2025

Nearly half of NUH sports injuries are linked to overtraining. An expert shares how to stay safe and train smart.

At a glance

Nearly half of the sports injuries treated at NUH were linked to overexercising.
Normal post-exercise soreness is a dull, general ache; overexercising pain is sharp or swollen and focused in one area.
Ignoring such pain can lead to significant injury and long-term complications.

Singapore’s fitness boom is fuelling a silent epidemic: overexercising.

What began as a push for better health has, for some, turned into a race against their own limits. Doctors at the National University Hospital (NUH) said they’re treating a rising number of people who have pushed too hard, too fast, and paid the price in pain, injury, or even organ damage.

Between 2019 and 2021, nearly half of all sports injuries treated at the NUH Sports Centre were linked to overuse. The trend reflects how the nation’s growing enthusiasm for high-intensity workouts is starting to take a toll.

From Hyrox races to marathons and CrossFit challenges, extreme fitness has become a new badge of honour. But specialists warn that the “no pain, no gain” mindset can lead to burnout, long-term injury, and in rare cases, life-threatening complications.

“The rise in popularity and participation in high-intensity events contributes to a rise in overexertion-related injuries due to the intense physical demands, the competitive nature of the events, as well as the pressure on athletes to sustain their performance at peak levels,” said Dr Jade Chee, Associate Consultant, Division of Sports, Shoulder & Elbow Surgery, Department of Orthopaedic Surgery, NUH.

High-intensity workouts such as Hyrox, CrossFit, spin classes and high-intensity interval training (HIIT) can be particularly risky when performed too often or without proper rest.

“More individuals are pushing their bodies beyond their limits,” Dr Chee added.

“High-intensity events like Hyrox also involve transitions between different energy systems, including the anaerobic system, which, without adequate training and preparation, can lead to fatigue and increased risk of injury.”

How can you tell if you’re just sore or overdoing it?

Some muscle soreness after exercise is completely normal. It’s your body’s way of adapting to new or more intense activity. This is known as Delayed Onset Muscle Soreness (DOMS) — the stiffness and dull ache that usually appear a day or two after a tough workout.

“Delayed Onset Muscle Soreness is caused by microscopic tears in muscle fibres. It triggers inflammation and generalised muscle ache and stiffness, typically beginning 12 to 24 hours after exercise,” explained Dr Chee.

“In contrast, overexercising injuries often present as sharp or localised pain, sometimes with swelling or bruising. The pain is usually triggered by specific movements and can cause a reduced range of motion.”

If your pain feels sharper than usual, gets worse instead of better, or limits how much you can move, it’s best to rest. If it doesn’t improve, check in with a doctor.

When soreness turns dangerous

In more serious cases, overexertion can lead to rhabdomyolysis, a rare but potentially life-threatening condition where muscle breakdown releases harmful proteins into the bloodstream. These can damage the kidneys and heart.

Those most at risk include elite athletes and beginners in endurance sports who ignore early warning signs, mistaking fatigue for weakness. People with eating disorders or muscle dysmorphia — an unhealthy obsession with body image — are also more prone to overexercising.

“Some individuals with inherited muscle diseases or metabolic disorders can be predisposed to rhabdomyolysis and should be advised when to seek prompt medical attention,” said Dr Chee.

Younger gym-goers are not immune either. “They may be more susceptible to exercise addiction because of the emphasis on body image and social media pressures,” she added.

How to tell if you’re overdoing it

Here are some symptoms to watch out for:

Persistent fatigue
Slower performance
Trouble sleeping
Mood changes
Tendonitis
Ligament sprains
Repetitive stress injuries, especially in the shoulders, knees or lower back

Planning is key

Experts say the best way to prevent injury is through structured, progressive training.

Preparing for a marathon, for example, should take at least six months to a year of consistent running. Build up gradually until you can comfortably cover 15km to 20km a week before attempting longer distances.

For Hyrox, focus on consistent strength and endurance training. Practise squats, lunges and push-ups, and use kettlebells, sleds and rowing machines. Aim to run about 3km without stopping, while maintaining good form for movements like burpee broad jumps, lunges and sled pushes. Start with shorter distances or lighter weights, then increase intensity and volume as your fitness improves.

“Prioritise rest and recovery. Allow the body to heal. Focus on proper nutrition, hydration and mental wellbeing,” said Dr Chee. “It may also be useful to consult a coach or trainer to develop a safe and effective training plan.”

How to train smarter

From too much to just right, here’s how to prevent overtraining:

Learn your limits: Get familiar with your body and the signs of overtraining
Plan your downtime: Schedule at least one full rest day each week
Vary your workout: Mix in low-impact activities like swimming and yoga
Set realistic goals: Increase the intensity and duration of your training gradually
Take a holistic approach: Manage your stress, get enough sleep, maintain a balanced diet and stay hydrated

In consultation with Dr Jade Chee, Associate Consultant, Division of Sports, Shoulder & Elbow Surgery, Department of Orthopaedic Surgery, NUH.