The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
Adaptation physiologically happens as a byproduct of stress. So you have to push a system. So if you continue to do say the exact same workout over time, you better not expect much improvement. You can keep maintenance, but you're not going to be adding additional stress. In general, you have to have some sort of progressive overload.
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The more stress, the more adaptation. At some point though, too much stress overwhelms the system and we start having negative adaptations. We start going backwards. We stop making progress and eventually actually things get worse. You get hurt, you get injured, so on and so forth. At the end of that station, that is overtraining.
In order for you to create adaptation, we have to put in stress. That's how the body moves, maneuvers itself. The more stress, the more adaptation. At some point though, too much stress overwhelms the system and we start having negative adaptations. We start going backwards. We stop making progress and eventually actually things get worse. You get hurt, you get injured, so on and so forth.