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IS IT ADVISABLE to lift weights every single day? This common question arises for both novice gym-goers starting their strength training journey and seasoned lifters striving to maintain progress. However, there’s more to this inquiry than meets the eye.
This question is twofold: Can you lift weights daily? And, should you? In the latest episode of Strong Talk, exercise physiologist Dr. Pat Davidson and Men’s Health fitness director Ebenezer Samuel, C.S.C.S., explore how personal fitness levels and mental readiness factor into this decision.
Davidson suggests categorizing your training regimen. For beginners engaging in full-body workouts, training two to three times per week is sufficient. Once you progress to an intermediate level with upper/lower body splits, four days a week is recommended. As your fitness level advances, incorporating a push-pull-legs routine could lead you to train six days per week.
“Many people stay in a push-pull-legs routine for a considerable time, often for life, unless they’re competing,” Davidson notes. “Typically, I consider six days a week as the maximum.”
It’s essential to include rest days in your training schedule to prevent overuse injuries. However, Samuel points out that most individuals don’t train hard enough for this to be a significant concern. Additionally, taking a day off can serve as a psychological boost for many fitness enthusiasts. Samuel himself finds that taking a rest day on Sundays energizes him for the week ahead.
If you choose to incorporate a rest day, Samuel emphasizes that it doesn’t mean doing absolutely nothing. Staying active is beneficial, and you can engage in other forms of exercise, such as weighted crunches or leg lifts. Davidson prefers a light activity, like hiking, to keep the body moving.
“The key takeaway is that training seven days a week is not inherently negative,” Samuel asserts. “You don’t need to have seven intense workouts. However, staying active and lifting something heavy every day can be advantageous.”
Eager for more insightful fitness tips? Explore all episodes of our Strong Talk podcast featuring experts like Samuel and Davidson here.
Jocelyn Solis-Moreira, MS, is the associate health and fitness editor at Men’s Health. She has previously contributed to CNN, Scientific American, Popular Science, and National Geographic. When she’s not working, she enjoys circus arts and perfecting her pull-up technique.
