Over-filtering a reef tank isn't really the issue, its overspending. To achieve your circulation needs with just the flow generated by filters is an inefficient strategy, that's why we use circulation pumps/powerheads alongside our filters.
Rough numbers for reference, to be clear these are not rules but can be useful guidelines for the less experienced: while you might only need in the ballpark of 5x to 10x tank volume turnover (as in flow rate, gallons per hour) through your filtration, for an SPS dominant tank your coral could benefit from a total of 20x or even 30x tank volume total circulation. For example on your 20 gallon, that would leave you trying to filter up to 600 gallons per hour! Very expensive to achieve with filters, much cheaper with powerheads. That's why it is important to distinguish between the two.
Flowing extra water through filters won't hurt your tank, only your bank account.