For ordinary people, the ideal training state does not mean massive muscle mass or extreme strength. The goal is to build functional lean muscle, maintain mobility and stable energy. A simple practical standard: you train 2 to 3 times weekly. After each workout, you feel mild muscle soreness for 1 to 2 days, but you still keep normal daily activities, without sharp pain, joint swelling or persistent exhaustion. You can finish daily tasks like climbing stairs and carrying groceries easily. There are also measurable indicators. Your body fat stays in a healthy range; your core and leg muscles are strong enough to protect knees and waist. You recover quickly after long walks or hiking. You should avoid pushing yourself to the point of constant fatigue or joint pain, which means overtraining. In short, good fitness supports your daily life, rather than draining your energy. Stop training before pain appears.