The story of life is “overdoing it.” So I’m not the example you’re looking for.
But google the term “rated perceived exertion” aka RPE. Essentially your effort rated from 1-10. Not every day must be RPE 10.
Devise a plan to have days where you’re mixing up your RPE from rest/recovery days all the way up to max effort days.
Thanks—sounds like the Borg scale, but I’m terrible at that as well. Everything seems pretty easy — until the next day(s) tells me that nope, overdid it again! Ouch!
Had a wonderful bike ride today, along a body of water that connects the Chesapeake Bay and the Delaware Bay (or river or something). It was only a total of about 30 miles. We rode about 16+ MPH going there, but heading back it was only about 13+. The wind was definitely a factor. Had a nice lunch at the mid-point. Then got stuck in bad traffic on 95, due to the holiday weekend, we’re assuming. Great weekend for outdoor activity though.
“How do folks keep themselves from overdoing it and being in pain for the next several days?” - Ha, can’t help you there. I usually err the other way, too mellow a workout.
I have done very mellow ones but was trying to do more. I guess I have to dial it back down. I am a terrible perceiver. Things seem fine, until the next day(s). OUCH!
Himom - I don’t go much by how I feel (ha, or I’d never want to do anything!). I go by time - if I haven’t worked out in a while, only 10 min on elliptical, next time 12, next time 16, etc. Start really slow doing less than I can. Hope that helps. 
Thanks. I agree I will try 1/2 of what I did to put me in such pain and see if that’s better. It that’s too much, I will 1/2 it again. Yup I’m a wimp and need to be very gradual about increasing my exercise load.
Yesterday, I did a shorter workout for me – about 50 minutes including warmup and cool down – and loved it so much I did it again today. I normally don’t repeat like that, but I woke up today with sore muscles, which, truthfully, after four years of working out doesn’t happen as much as it used to. It felt good to be sore today! Hoping it won’t be too bad tomorrow.
@HImom - what kind of workouts are you doing? You might want to check with your doctor before starting a fitness program and see what he/she recommends for you. In any case it’s helpful to start very gradually and build in rest days. Walking, yin yoga, tai chi might be good options.
Good luck! Post your progress here.
I would have to wonder if it’s not that your “overdoing” but “not doing it right” - in other words if on a rower for example if you are relying on your back muscles too much and not enough on your leg and arm muscles.
Any increments should be in small amounts. If you’ve been doing 20 minutes of something, increase to 25 minutes for a few sessions then go to 30 minutes for a few sessions.
If a runner has been running 3 miles regularly and then all of sudden goes for 8 miles they are likely to suffer physically.
Checking back in. Love to see all the updates.
Hopefully the weather has turned here and it will be easier to exercise after work. Soccer practices start this week too which will add some exercise chances.
First, “soreness is weakness leaving the body.” 
I’m not sure what is meant by “pain.” Is something broken, torn, strained, etc.? I’ll agree with @abasket , if you haven’t broken, torn, strained, etc. something, then either those muscles have atrophied or you’re doing the exercise incorrectly.
And yes, the Borg scale. In the gym, we all use some sort of system like it. Coaches will tell you “Today, we’re doing RPE 7” and, of course, you’ll have to set your own scale of exertion.
Nope, my abdominals are very weak — probably my weakest part. I did the exercise just as I did them for my PT on Wednesday, just did lots more.
I’m too impatient and want to go from very little to FOR ME a lot and my abdominals rebel.
I will be ok and am better today. Just have to be more mindful about ramping up slowly so I don’t have painful setbacks.
Good job doing your PT exercises but when you’re tempted to overdo remind yourself that you won’t be doing yourself any favors by rushing the process!
Sometimes overdoing exercise a bit can be beneficial. But yikes, a few years ago I learned that overdoing it with heavy, long-armed yard clippers is NOT a good idea. I was annoyed that my husband had not gotten around to trimming a bush per my mother’s request (she was our “volunteer gardener” at the time… win/win). So I attached it myself vigorously all in one session. The resulting shoulder pain/stiffness was with me for many months. I could not get my own coat on if I did not put the bad arm in first. Eventually I re-joined the work fitness center, avoiding any part of the group exercise that caused shoulder pain. A while later, the shoulder healed. I still think the “cure” might have been better circulation etc as I got back into shape…
So glad you are doing better today! Any ab exercise tips (ha, other than moderation) ?
I love working with an experienced, well-trained physical therapist. She even does dry cupping to increase our range of motion and is very good at critiquing our form and helping us do exercises that she feels are most beneficial for us—balance, strengthening our core, and optimizing our shoulder range of motion.
We are going on a little biking/hiking getaway (to the Lehigh Valley part of PA) from Weds-Fri. We were looking forward to it more before we saw the flash flood alert and expectation of lots of rain tomorrow. Hopefully we will be able to ride Thursday and Friday, and will just take our time getting there tomorrow.
There are loads of things that you can do that may or may not help:
Lower your intensity,
Get more Iron/B12, if deficient,
Eat more protein,
Get a comprehensive blood panel, you may have some other deficiency that’s affecting your recovery,
Rolling/stretching after a workout and before bed,
Make sure you’re drinking plenty of fluids (and balancing that with sodium intake),
Active recovery days between intense workout days,
Get a minimum of 8 hours sleep, 9 is better if you’re training hard,
You may need to try lots of things until you find what works for you.
@HImom you mentioned that you were doing exercise guided by a PT. Did you have an injury or recovering from something that required you to see a PT? Exercise for rehab is a different ball game (for recommendations) than just “fitness”.