The Goldilocks Zone of Exercise: Are You Getting It Right?
We push, we sweat, we grind. We chase the burn, believing that more is always better. But have you ever stopped to ask if your workout is actually working for you? What if the key to unlocking your best self isn’t about doing more, but about doing the right amount?
This is the dose-response relationship, and it’s time we started treating exercise like the powerful medicine it is. Too little, and you won’t see results. Too much, and you risk burnout. But get it just right, and everything changes.
The Bell Curve of Fitness: Where Do You Stand?
Picture your fitness journey as a bell curve. It’s a simple but powerful way to visualize your effort and results.
On the far left: You’re barely moving. A walk here, a few stairs there. It’s a start, but it’s not enough to trigger real, lasting change. You feel stuck, wondering why you’re not seeing progress.
At the peak: This is the sweet spot—the Goldilocks Zone. Workouts feel challenging but invigorating. You’re getting stronger, sleeping better, and feeling energized. This is where your body adapts and thrives.
On the far right: You’ve gone too far. You're constantly sore, exhausted, and maybe even getting sick more often. You’ve fallen into the trap of overtraining, and the benefits have started to reverse.
Take a moment and be honest with yourself. Where on this curve are you living right now?
The "Go Hard or Go Home" Myth
In our quest for results, it's easy to make mistakes. One of the most common is defaulting to high-intensity workouts like HIIT, thinking it’s the only way to get fit. HIIT is a fantastic tool, but it's an incredibly potent dose.
Are you a beginner? Just coming back after a break? Feeling worn down from life? Jumping straight into maximum-intensity training is like taking a triple dose of strong medicine when you only needed a mild one. It’s a recipe for injury, exhaustion, and quitting before you’ve even truly begun.
The "less is more" philosophy is revolutionary because it's true. You get a huge amount of benefit from just moving your body consistently, without the punishing side effects of overtraining. The goal isn’t to crush yourself; it's to build yourself up. You can always add more intensity later. For now, live to fight another day.
Health is an Infinite Game
Here’s a mindset shift that will change everything: Health is not a game you win. You don’t "win" a workout. You don’t "beat" fitness.
As investor Alex Hormozi puts it, it’s an infinite game. The only goal is to keep playing.
Think about it. If the objective is to stay in the game for life, does it make sense to push so hard that you’re forced to sit on the sidelines for weeks with an injury? Or to burn out so completely that the thought of your next workout fills you with dread? No. The winning strategy is sustainability. It’s finding a dose of exercise that allows you to show up, day after day, year after year.
How to Find Your Perfect Dose
So, how do you find that personal sweet spot? It starts with tuning out the noise and tuning into your body.
Listen to Your Body's Feedback: Your body is sending you signals all the time. Are you sleeping deeply? Do you feel energized? Are you making slow but steady progress? These are signs you’re in the zone. Conversely, constant fatigue, irritability, poor sleep, and nagging aches are your body’s way of screaming that the dose is too high.
Match the Dose to Your Goal: Your "why" dictates your "how." General health requires a different dose than training for a marathon. Building muscle demands a different stimulus than improving flexibility. Be clear on what you want to achieve, and choose your dose accordingly.
Embrace Recovery as Part of the Workout: The magic doesn’t happen in the gym. It happens when you rest. Sleep, nutrition, and days off aren’t optional—they are the moments your body rebuilds and gets stronger. Skipping them is like refusing to let a prescription do its work.
Your ideal dose isn't static. It will change with your fitness level, your stress levels, and your age. The real skill is not in following a rigid plan, but in learning to adapt. Some days, a gentle walk is the perfect dose. On others, you’ll be ready for more.
Stop asking if you’re doing enough. Start asking if you’re doing what’s right for you, right now. Because the perfect workout is the one that keeps you in the game.