Fitness coach shares 3 rules for safe workouts if you are someone who likes to ‘train really hard’

Technique, he said, is another key component of smart training. “You need to learn and use the right technique irrespective of what exercises you’re doing. Because if you’re not using the right technique, you are not using the right muscles. And if you’re not using the right muscles, it is simply a matter of time before you injure yourself.”

But the most crucial, and often neglected, aspect of fitness, he pointed out, is sleep. “You need to sleep enough. There is absolutely no way around it. Ideally, seven to eight hours every night, but make sure it never drops under six and a half hours per night. Why? Because when you’re not sleeping enough, your body does not get a chance to recover well enough. And when you push yourself hard, when your body is not recovered, you are playing with fire,” Ganpath warned that lack of rest could lead to “tiredness, exhaustion, fatigue,” and even more serious conditions like “adrenal fatigue and cardiac arrest.”

So how does modulating workout intensity actually improve performance and reduce the risk of burnout or injury?

Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.com, “Most people equate intensity with progress, but the real secret to performance lies in balance. When you strategically vary your workout intensity, you allow your body to adapt and grow stronger without constant strain. It’s like periodising stress, giving the muscles, joints, and nervous system enough stimulus to improve but also enough rest to rebuild.” 

She adds that this modulation “prevents overtraining, keeps motivation high, and significantly reduces the risk of burnout or chronic injuries. Progress is not about pushing harder every day, it’s about pushing smarter and letting the body recover between efforts.”

 

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Practical ways for people, especially beginners, to ensure proper form when training without a personal coach

Dr Shravani says that for beginners who don’t have access to a coach, start by mastering bodyweight movements before adding load. Record your workouts on video from multiple angles; it’s a simple but powerful feedback tool. Slow down each rep, focus on control rather than speed, and pay attention to alignment cues like a neutral spine, stable core, and full range of motion. 

“Online tutorials from certified professionals can also help, but be selective, look for credible sources that break down form rather than just showing flashy variations. Lastly, listen to your body; discomfort in joints instead of muscles is often the first sign of poor technique,” states Dr Shravani. 

Impact of inadequate sleep

When you sleep deeply, Dr Shravani says, growth hormone release peaks, muscles repair microscopic damage, and your nervous system resets. Inadequate sleep disrupts all these processes, leading to slower recovery, higher inflammation, and increased injury risk. It also alters metabolism, reducing insulin sensitivity, elevating cortisol, and making fat loss or muscle gain harder. 

“Over time, chronic sleep deprivation can elevate resting heart rate, increase blood pressure, and compromise cardiovascular health. You cannot out-train poor sleep; it’s the invisible pillar that supports every visible result in fitness,” concludes Dr Shravani. 

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.