My Experience with Bootcamp and the Dangers of Overexertion

In January 2025, I went to my first bootcamp class. I had been cooped up all day, hunched over my laptop, feeling anxious. I was really in the mood for a solid workout to shake off the stress. So, I signed up for a class at a local gym, encouraged by some glowing five-star reviews. One said, “Militant style instructor, but very motivating.” Another described it as “the hardest workout of my life; extremely rewarding.”

The gym was pretty basic – just a room with a mirror. After a familiar warm-up, we jumped into our workout, which included four sets of lateral shuffle push-ups, mixed with standing weight exercises.

When it was my turn, I dropped into a plank and started doing shallow push-ups, trying to focus on my form. But soon enough, I threw caution to the wind. The upbeat music reverberated around me, and I caught sight of someone pushing ahead. The instructor’s encouragement to lower all the way down was hard to resist, even though I knew my form wasn’t great. I hadn’t done many push-ups before, and by the final set, I was wiped out, barely managing each rep.

The rest of the class became a haze. I started feeling nauseous, told the instructor I needed a break, and stepped outside for fresh winter air. When I came back inside, I sat on the sidelines for a while until the dizziness faded. Eventually, I returned to my spot for the core section and cooldown.

Later that evening, I felt what I assumed was typical post-workout soreness. I thought I had earned that ache as proof of a solid effort. But when I woke up the next day, lifting my arms to wash my face felt like a monumental task, and the pain kept me up that night. By two days later, my arms were so stiff that I could barely raise them to brush my teeth.

After I Googled my symptoms – pain, weakness, and, oddly, dark urine – something alarming popped up: exertional rhabdomyolysis. This is when intense exercise causes muscle cell contents to flood the bloodstream, possibly overwhelming the kidneys. I read one article that warned debilitating pain after new exercise might require a trip to the emergency room.

So, I went to the ER, but I doubted I was making too much of it. After all, the internet can be dramatic.

Doctors usually do blood tests for rhabdomyolysis. Typically, they look for a muscle enzyme called creatine kinase (CK) in the blood. If it’s over 1,000 units per liter, that’s concerning. Yet, Dr. Barry Boden, an orthopedic surgeon who specializes in sports medicine, mentions that there isn’t a universal agreement on those numbers. Recently, some guidelines suggest a count of 10,000 units might mean a diagnosis is necessary.

As it turned out, my CK count was so high that the machine in the ER couldn’t read it; they had to draw more blood and send it to a specialized lab. They put me on an IV drip and later reported the shocking figure: 57,000.

From that point on, I spent a week in the hospital. My mom and sister took turns, helping me with everything from brushing my teeth to feeding me. I’ve never felt so powerless. What had I done to my body?

Understanding Exertional Rhabdomyolysis

During exercise, muscles typically tear a bit and then rebuild, leading to a slight increase in CK that healthy kidneys can filter out. But excessive exercise can damage muscle cells severely enough that their contents, including CK and a protein called myoglobin, fill the bloodstream. This can harm other organs, particularly the kidneys, as outlined by Dr. Boden.

The symptoms can include muscle pain (even at rest), weakness, and dark urine. However, it’s rare for someone to experience all three. Treatment usually involves the quick administration of IV fluids to help filter out the toxins. Mild cases might only require hydration at home, but consulting a doctor is still crucial, as mild symptoms can mask serious CK elevation, according to Dr. Petr Schlegel, who trains in CrossFit.

Although exertional rhabdomyolysis can be severe, it’s rare for it to be fatal. Still, about 10% of patients might develop acute kidney injury, and some face significant complications.

The Prevalence of Exertional Rhabdomyolysis

Before my experience, I had never heard of exertional rhabdomyolysis. I thought the worst that could happen from a workout was an injury or maybe getting sick. But it can really happen to anyone, especially those with particular conditions like sickle-cell trait or hypokalemia. Contrary to popular belief, even elite athletes are at risk.

“Anyone can develop it – especially if they push themselves too far or jump into new exercises unexpectedly,” said Boden. He mentioned that from 2000 to 2019, there were over 40,000 reported cases in U.S. hospitals, although determining the exact number is complicated since no organization tracks it.

This figure likely underrepresents the true count, as many cases are likely undiagnosed. The symptoms can be similar to typical post-workout soreness, so many don’t seek medical help.

Recent data suggests that cases of exertional rhabdomyolysis are on the rise. Hospitals in Norway, Australia, and the U.S. have reported increased occurrences from the 2000s to the 2010s. In Canada, there was a notable surge in cases recently.

Researchers believe this uptick is tied to the growing popularity of high-intensity workouts. While these methods are effective, they can be risky if not approached with caution, according to Schlegel. “High-intensity exercises, particularly when combining strength and endurance, have the highest risk for rhabdomyolysis,” he added.

Preventing Exertional Rhabdomyolysis

Preventative measures have remained consistent since studies began in the 1960s: mix up exercises to avoid targeting the same muscle too much, allow for rest, and slowly increase intensity when starting something new or returning after a break.

It’s especially crucial to start slow with large muscle groups. According to Dr. Bryant Walrod, a sports medicine physician, “It’s those intense workouts focused on large muscle groups that can really put someone at risk.” While weight matters, the amount of repetitions also plays a role. An excessive number of low-weight exercises, like hundreds of push-ups or squats, is often a trigger.

Interestingly, eccentric exercises like push-ups, where muscles lengthen, are particularly known for causing injury. The National Federation of State High School Associations, in 2024, noted that push-ups were the leading cause of rhabdomyolysis in student athletes.

In 2011, a hospitalization case involving University of Iowa football players prompted increased vigilance in collegiate sports regarding prevention. Dr. Rebecca Stearns suggests that athletes often face undue pressure from coaches, who may not always understand the risks of overexertion.

Sadly, fitness instructors might lack awareness of these dangers as well. “Often, people come in without conditioning and push themselves too hard too quickly,” said Walrod. While some training programs have started addressing this, class participants should still monitor themselves closely.

Identifying Overexertion

After my stay in the hospital, I was discharged with strict orders: no exercise aside from walking for a month. I had to learn how to determine what constituted a manageable challenge versus pushing too hard. But how do you know where the line is?

Sensing something’s wrong can be quite subjective; there’s no universal guideline for it.

“I don’t have a solid answer for that, but it’s a line we need to be cautious of, and it’s different each day,” remarked Dr. Natalia Petrzela, a fitness instructor and author. “You know your body best, and if something feels off, don’t hesitate to voice your concerns.” Sports medicine experts recommend stopping immediately if any unusual pain arises, especially if it could lead to significant muscle breakdown.

Speaking up in a class can be tough. Many participants feel awkward about pausing or altering their activity, particularly if they feel they are being watched. Petrzela has a technique in her classes where she motivates people but reminds them, “Only you know what you can do today.” This helps them recognize when they may be approaching their limits, though it might get lost in more rigid classes.

Reflecting on that class, I ignored early warning signs. Maybe I was chasing that post-workout high or trying to prove I’m not weak. Ironically, I ended up with weaker arms than before.

A year later, I’m still trying to regain my strength – but I’ve moved away from bootcamp workouts. I now favor low-impact classes like barre and Pilates, where I can adjust as needed and there’s no pressure to keep up.

Occasionally, I inform instructors of my medical background so they understand if I need to take a break. It’s a good reminder for me to be cautious. And on tougher days, I steer clear of anything particularly challenging or new.

Fitness culture often preaches the idea that pain equals gain, but I’ve learned that’s not always the case.