Is It Better To Workout Every Other Day – Given how good it is for your body and mind, you’d think more exercise (like more vegetables) is always better.
But does that mean you have to exercise every day? It really depends on what you’re doing…to make sure you’re not overdoing it (a.k.a. overtraining), so we reached out to fitness experts to find out the best practices for working out seven days a week.
Is It Better To Workout Every Other Day
It is wrong to set days off. To reiterate, the Physical Activity Guidelines for Americans recommend that adults do at least 150 minutes of moderate-intensity cardio (or 75 minutes of vigorous-intensity cardio) and at least two bouts of strength training per week. So, depending on your schedule, you can hit these minimums in a few days. However, if you prefer shorter workouts, you may find yourself committing more days to your fitness routine, so it’s important to know how to optimize your efforts and not cancel them.
Should You Work Out Every Day?
On the other hand, it depends on your goals (and to some extent) your preferences. Here are the pros and cons of exercising every day
Whether the thought of daily sweat sessions excites or scares you, moving your body every day offers some legitimate potential incentives.
According to the Mayo Clinic, most adults spend 70 percent (!) of their waking hours sitting, which is a public health hazard.
Part of your routine can help combat this—ultimately making it easier to stick with your habit, says Future Trainer Josh Bonhotel, CSCS. “This eliminates the tendency to rationalize not working out by convincing yourself you’ll get it done tomorrow,” she says. Whether it’s a walk outside or strength training, a commitment to daily movement means a less sedentary (and healthier) life.
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“Daily stringing exercises will help you gradually increase their intensity and difficulty over time, leading to greater results,” says Bonhotel.
Elle Woods knows what she’s talking about. Moving your body every day not only supports your physical fitness, but also your mental well-being. “Exercise helps release endorphins, the happy hormones, which help reduce stress and anxiety,” says trainer and nutritionist Whitney English CPT, RD. In fact, researchers have consistently identified exercise as an important treatment for depression.
According to research from the US Department of Health and Human Services, exercise can improve both memory and problem-solving skills. (according to a study published in , it may even protect you from neurodegenerative diseases like Alzheimer’s
Working Out Every Day: Guidelines, Safety, And More
For most people, exercise and a healthy diet go hand in hand. “If you’ve just been working out, you’ve made a conscious investment in your health, and you’re more likely to turn to potato chips for a healthier alternative,” says Bonhotel.
Daily exercise can also help moderate exercise with after-dinner drinks and late-night snacks, according to English. (A second glass of wine might not sound so appealing when you know you have a 6-hour run planned the next morning!)
While the benefits of daily exercise are very real, there are two major potential pitfalls to keep in mind.
Strength training, for example, breaks down muscle tissue, adds English. If you want to see results, you need to give your muscles enough time (ahem, days) to recover. Otherwise, you can physically stress your body and ultimately compromise the effectiveness of your workouts, he says. (Extreme fatigue and unusual aches and pains may indicate you’re doing too much.)
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Bonhotel says that if you don’t vary your daily workouts enough (no, you can’t do the same HIIT session every day), you can quickly feel overwhelmed and unmotivated to be active. If you get out of the habit, you won’t reap the benefits of daily exercise.
To avoid burnout and directly reap the benefits of daily exercise, you need to be strategic in your routine.
English says that since low-intensity exercise (like walking or yoga) doesn’t stress your system, you can pencil every day.
However, if your workout routine includes high-intensity exercise, alternate between hard days and easy days to rest your body while staying active, Pilkington explains.
How Often Should You Switch Up Your Workout Routine?
For example, if you do HIIT on Monday, Wednesday, and Friday, stick to low-intensity workouts on Tuesday, Thursday, and the weekend.
If strength training is part of your plan, it’s also important to vary your intensity. In this case, rotate which muscle groups you’re focusing on so you’re not working the same parts of your body day after day, says Pilkington. If you do a lower body workout today, for example, focus on the upper body tomorrow.
To combine both strength training and cardio, Bonhotel suggests doing light cardio towards the end of your strength sessions, or using cardio days as a buffer between strength training days.
Are you doing back to back cardio days? Add intensity there too. “For example, if you want to run several days in a row, it’s a good idea to combine one day with sprint training or one day with a shorter run,” he explains.
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Regardless of which method you prefer, your weekly routine should include exercises that fit your goals but allow enough rest and recovery to make daily exercise safe. Maintain a “live to fight another day” mindset, says Bonhotel. This way, you leave enough gas in the tank to get you through tomorrow.
If working out every day is pushing your body too far, some signs will show up to tell you it’s time to pump the breaks. If any of the following are true, consider low-impact cardio and other light exercises like walking, yoga and mobility, says Bonhotel.
Bonhotel says that muscle soreness is a completely normal part of exercise, but if it lasts more than a few days or makes it difficult to walk during the day, it’s an indication that you’re doing too much in the exercise department.
Injuries (such as muscle strains and pulls) can also mean that you’re not giving your body enough rest and relaxation to keep up with your daily routine.
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Excessive stress on the body can affect your menstrual cycle, so be aware of any changes in your period when exercising daily, English notes.
Too much exercise can also affect your mood and energy levels—so if you’re feeling tired and cranky, your daily exercise routine may be all wrong, according to Bonhotel.
Bonhotel says another side effect of daily sweating: ups and downs in appetite. In fact, both decreased appetite and crazy cravings can be a sign that something is wrong.
Again, the Physical Activity Guidelines for Americans recommend that adults get at least 150 minutes of moderate-intensity cardio, as well as at least two full-body strength sessions, to support overall health.
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English says if you want to exercise seven days a week, aim for about 30 minutes a day. Otherwise, Bonhotel recommends shooting for at least four workouts per week.
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How Many Days A Week Should You Work Out?
If your fitness plans include building muscle, you may wonder how often you should exercise. While those who hit the gym daily may think they have an advantage, the reality is that working out every day is more efficient at building muscle than overloading your body daily.
Exercising every day is an effective way to build muscle while giving the body enough time to recover.
The argument of less is, of course, about exercise. High training demands can interfere with the recovery process, which is crucial for building muscle. If your goal is muscle hypertrophy (increase in muscle size), you should limit your workload to lifting weights each day. If exercising every day isn’t getting the results you want, you can reduce the frequency even further.
According to a 2016 study published in the Journal of Sports Medicine, strength training at least twice a week can increase muscle growth. The authors also question (but do not determine) whether training a muscle group three times per week is superior to a twice-weekly protocol. The study goes along with the guidelines set by the American College of Sports Medicine and recommended for most adults
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