Debunking the “More is Better” Gym Myth

One of the biggest misconceptions I see in the fitness world is the idea that “more is better.” People often think that spending hours in the gym or doing multiple workouts a day is the key to faster results. In reality, this approach is often counterproductive—leading to diminished returns, fatigue, and even burnout.

Why More Isn’t Always Better

Many people fall into the trap of:

    •    Training for quantity, not quality: They spend hours in the gym or join multiple gyms to “do everything,” but they lack intensity in any single workout.

    •    Longer workouts, less effort: If you’re training for hours, it’s almost impossible to sustain high intensity. The result? Lower overall effectiveness. It’s like trying to improve your 5k run time by walking 20k—it’s more volume, but it’s not effective for building speed or power.

    •    Poor recovery = poor results: When you train too frequently without proper rest, your body doesn’t have the chance to recover and rebuild, which is essential for making progress.

Intensity > Volume

You’ll get better results from shorter, more intense workouts than from long, drawn-out sessions with low effort. Here’s why:

✅ Strength Training Example:

Imagine doing a bench press.

    •    Lifting a heavier weight for fewer reps (close to failure) will build more strength and muscle than doing 30 reps with a light weight while still having 10 reps “in the tank.”

    •    It’s not about doing more reps—it’s about making the reps count.

✅ Running Example:

If you want to improve your 5k race time, running for two hours at a slow pace (e.g., 7:30/km) won’t make you faster.

    •    Instead, doing intervals at a faster-than-race pace—like 1k repeats at 4:00/km with rest in between—is far more effective.

    •    This type of focused, intense training pushes your body to adapt and improves your speed over time.

The Importance of Recovery

Your body doesn’t get stronger during the workout—it gets stronger during recovery.

    •    When you overtrain, your muscles and central nervous system don’t have time to fully recover, which limits your performance in future workouts.

    •    Well-planned rest days and recovery periods allow you to train harder and more effectively when you return.

Think of It This Way

If “more” was truly better, then the best way to improve would be to work out nonstop, 24/7—which is obviously ridiculous. In reality, smarter, more focused training with proper recovery will always beat mindless volume.

✅ Train with intensity, recover well, and watch your progress climb. 💪