Proper workout practice encompasses many factors. From choosing the right workout gear to focusing on ignored muscles, fitness includes many aspects. An important factor in fitness is undertraining and overtraining. While ignoring certain muscles can cause muscle imbalances, overtraining brings its own set of issues. Here are the two most overtrained muscle groups.

What is Overtraining?

Overtraining a muscle group is the exact opposite of ignoring a muscle group. It may be hard to know exactly when you overwork a muscle. A common symptom of an overtrained muscle is pain or soreness. Because building muscle naturally includes a couple of sore days, the natural pain could end up being lumped together with pain from overtraining. Performing too many sets of a targeted exercise without a proper recovery time can lead to:

  • Insomnia
  • Extended muscle soreness
  • Pulled muscles
  • Recurring sickness
  • Loss of concentration
  • Increased injury

Muscle strengthening is a process that requires muscles to tear and recuperate. If you don’t allow your body to recover properly and continue to too many sets of certain workouts, your muscles will continue to tear without healing and growing stronger. Frequent overtraining can lead to injury and stunted muscle growth.


Biceps are the go-to muscle for many fitness routines. With multiple variations of each bicep workout, it’s no surprise that fitness buffs overtrain biceps. Repeatedly overworking your biceps doesn’t speed muscle growth. Completing 15 or more sets of bicep curls three or four times a week isn’t necessary and causes more harm than good.

Biceps are a small muscle group that only needs a few sets to grow. Instead of focusing on a particular workout, vary your arm exercises with other machines and kettlebells. Your biceps will remain engaged while completing back and shoulder exercises like pullups and seated or upright rows.


Another favorite muscle group, the chest, is the second most overtrained muscle group. The biggest problem that comes with an overtrained chest is an imbalance of strength and muscle size. While bicep muscles are small, chest muscles become larger and more noticeable if they are overworked. The most common symptom of an overtrained chest is known as forward head posture (FHP), or forward head rounded shoulder. Imbalances that stem from too much focus on chest muscles can also lead to injury and permanent postural problems. A simple way to ensure that you don’t overtrain your chest is to lessen the number of sets designated to each chest workout to allow the muscles to recover.

To avoid overexerting any muscle groups, create an exercise plan separated into days for each muscle. Chest day could be Monday and leg day could be Wednesday. This schedule assures that no muscle is ignored or overworked. If you need a little extra help with a workout plan, try out a free class at PumpFit Club in Fort Lauderdale. We divide our schedule into different workout types and muscle groups for all of your fitness goals. Don’t hesitate and join us for a free class to start your fitness journey today!