What's Written Here
Strength training results
Are You Safe?
Is It Successful?
Just Most Days, what about them?
Techniques for Whole-Body Exercise
You could be tempted to work out in the weight room every day if you've started strength training and are loving the results. These include feeling stronger, fitter, and having more energy every day.
According to a research published in Sports Medicine in November 2016, total-body exercises are advised for beginners to strength training, and the road to more muscle and strength involves working out each muscle group at least twice a week. And for many seasoned exercisers, lifting weights makes a day feel incomplete.
But can you work out your entire body every day? experts clarify.
The Effects of Strength Training on Your Body
Your muscles are strained when you engage in resistance training. Your muscles' hormones and chemicals are altered, and muscular tissue is destroyed.
According to Alex Viada, CSCS, owner of Complete Human Performance and a qualified sports and conditioning consultant, "a muscle is continually under stress when you're training it. "Some injury is unavoidable because the muscle fibres are pushing on each other."
According to an article published in Muscle and Nerve in February 2014, fibroblasts (cells) repair your muscle tissue, promoting its regrowth. Your body widens your blood vessels as fibroblasts rush in, sending a variety of fluid to the spot to ensure that an enzyme cleanup crew arrives there. This is the so-called inflammatory process, and according to Viada, how much inflammation occurs depends on how hard you workout.
Even light activity can help with recovery, according to a study published in PLOS One in October 2016 that found that activating the same muscles from a previous workout during light exercise was more effective at lowering pain and accelerating recovery than using other muscles.
For instance, in one study, the day after a strenuous leg workout, a brief, easy session on the stationary cycle was performed.
In order for the body to reuse and rebuild them, Viada believes that "these enzymes basically come in and chew those up, digest them, and spit out the bits." Bottom line: Your recovery in between sessions, not your workouts themselves, is what builds your strength and muscle.
Jason White, PhD, an associate professor and the director of performance sciences at Ohio University, claims that training the entire body every day prevents the body from getting the required rest in between training sessions. And if you don't allow yourself to heal, you don't allow the healing process to lead to progress.
But according to White, recuperation doesn't just entail relaxation. Hydration, eating enough calories and protein, getting a massage, and other techniques can all assist your muscles recover.
Can You Workout Your Whole Body Every Day?
According to Florida-based personal trainer and creator of Strength Zone Training Nick Tumminello, CPT, performing rigorous, full-body workouts seven days a week is not safe.
"When you don't give your tissues and joints enough time to recuperate, your capacity for stress declines significantly and you become much more likely to experience distress, which lowers your performance and raises the possibility that you will sustain an exercise-related injury."
Here are two crucial justifications for why daily full-body exercise is dangerous.
1. It May Make You More Injury Prone
You will soon be exercising while suffering delayed-onset muscle soreness if you workout your entire body every day (DOMS).
A study published in the Journal of Biomechanics in October 2020 found that DOMS compromises your range of motion and movements. You may compensate with other muscles and joints when exercising with sore muscles and limited range of motion, which could result in damage.
2. It Might Cause Overtraining
Overtraining syndrome can arise if you overtrain and don't get enough rest. According to the Hospital for Special Surgery, weariness, poor sleep, and a lack of vitality are some symptoms of overtraining.
Is Daily Whole-Body Exercise Effective?
Training your entire body every day won't be helpful if you are working out hard enough to damage your muscles and encourage growth. Training hard also limits your ability to work your muscles as hard the next day, which prevents your muscles from getting adequate rest to improve and thrive.
A March 2017 review in the Journal of Applied Physiology found that it takes two days to fully recover from a workout when your muscle strength is reduced by 20%. It can take up to seven days for a muscle to regain its full strength after a particularly strenuous workout that reduces its strength by half.
You won't be able to stress your muscles sufficiently during your next workout to make them stronger if you aren't operating at full strength, or very near to it. Additionally, instead of the muscles you're aiming to target, you can find yourself using different muscles.
Meredith Mack, an IFBB professional bodybuilder and personal trainer in New York, believes that "[you're] moving a lot of things in a way that they shouldn't be moving." Mack instructs customers online using her own software.
When you perform the final rep you are capable of during your daily total-body workouts, you run the risk of actually slowing down the process of muscle building.
"Although failure training has a significant growth stimulant, it also does a lot of harm. There is significant inflammation. Cleaning up takes a lot of time, "says Viada.
Therefore, if you train to failure every single day, effectively, there is so much damage and clean-up to perform that your body is continuously in the phase of breaking things down and cleaning away dead protein, and it actually doesn't have enough time to actually allocate resources toward rebuilding.
Daily full-body workouts can also limit your overall training volume, which can be detrimental to your progress. You won't be able to lift as much in each set because you're lifting while being weak.
If you perform 3 sets of 5 squats each day with just the bar (45 pounds), that works out to 675 pounds of volume every session and 4,725 pounds overall for the week. However, you might be able to lift greater weight and perform more total repetitions if you were fully recovered.
You would perform four workouts each week as opposed to seven, concentrating on performing five sets of five repetitions with just five pounds added to the bar. This results in 1,250 pounds of squats for each workout and 5,000 pounds for the entire week.
According to a paper published in the International Journal of Environmental Research and Public Health in December 2019, the total amount of weight you lifted in those four sessions was higher, and a higher-volume workout results in more muscle.
Can You Work Your Whole Body Most Days?
While training your entire body five or even six days a week can yield results, Mack advises against doing so every session.
The idea that a successful workout is one in which you perspired copiously, it hurt, and you were left feeling exhausted and burned out at the end needs to be abandoned, according to Mack. "People believe that because they nearly puked at the gym, their workout was effective. Our aspirations may suffer if we take on too much."
Similar strength improvements can be achieved by frequently performing lower-intensity training on your entire body.
In a short study published in the Journal of Strength and Conditioning Research in May 2018, when lifters exercised three or six times per week with the same total weight, strength and size increases were comparable. In comparison to the group that trained three times per week, the lifters who trained six times per week had shorter, less intense sessions that lasted half as long and involved lifting half as much weight.
If you prefer working out more regularly with shorter sessions, this type of less-intense, total-body training conducted more frequently can be something you prefer to more spaced-out, intense sessions.
"Many individuals don't want to crush their legs into the ground twice every week. They simply desire a constant degree of stimulation "says Viada. "After leg day, they dislike going down the stairs. They don't live a lifestyle like that. You are able to work out your entire body three, four, or even five times per week. Simply switch your emphasis."
2 Safe and Effective Ways to Increase Your Full-Body Workout Frequency
If you enjoy working out every day, stick to lighter, more frequent full-body workouts. However, if you perform the same exercise every day without a break, it may result in an injury.
To make more regular total-body training efficient and secure, choose one of these two approaches.
1. Modify your weights, reps, or lifting speed.
Both Mack and Viada advise altering the manner you perform the same exercises in various workouts if you enjoy doing so in order to keep your body challenged. This could entail altering the speed at which you lift the weight during each rep, the weight you lift each day, or the number of repetitions you perform in each set.
For instance, if you wanted to perform the same exercise routine three days in a row, you would go rather heavy on the first day in order to strengthen these particular movements, according to Viada. With more rest in between sets, you would concentrate on performing fewer sets with heavier weights: 5 sets of 3 heavy repetitions of each exercise.
On the second day, your training would be more akin to that of a bodybuilder, with slightly longer sets that concentrated on pushing your muscles almost to failure.
If you wish to perform the same exercise on the third day, Viada advises keeping your sets brief, your weight light, and your concentration on bar speed. So, for instance, you might perform 8 or 10 sets of 3 reps each utilising a lot lesser weight while concentrating on rapidly shifting the weight throughout each repetition.
By using this technique, you can workout in a number of ways without putting your body under stress. When you use fat as fuel, your body recruits type I muscle fibres. Your type II-a muscle fibres only use carbohydrates as fuel when working anaerobically. Additionally, practising for failure or explosives wears down your nervous system.
By placing somewhat varied focus on each system, Viada explains, "you can allow each one to recuperate little between each time you work them, and they're not going to be absolutely blasted the next day."
2. Finish your workouts with a total-body exercise.
You can add a total-body finisher to the end of your body-part split workouts if you enjoy working out every day and performing total-body exercises, advises Tumminello. This will guarantee that you've expended every last drop of fuel without overexerting yourself during each workout, which could harm your body.
Picking five movements to combine into a total-body finisher is advised by Tumminello:
Exercises that push the upper body
2. A tugging exercise for the arms
3. Lower-body workouts
4. Core workout
5. Cardio workout
You should perform each exercise for 45 seconds, pause for 15 seconds, and then move on to the next one. It will take 5 minutes to complete each manoeuvre once. For a 10-minute total-body finisher, repeat the entire exercise.