How long do you train every day
Daily Training - Does Weight Training Really Make Sense Every Day?
A lot helps a lot, that is the motto of many ambitious exercisers. But is more training and more frequent training really always better? Does it lead you to success faster if you do strength training every day? Whether, when and under what conditions daily training can be useful to improve your strength and Muscle building duration to reduce, that's what I'll deal with in this article.
If you have the time for daily strength training and the goal is to make as much progress as possible in your training as quickly as possible, you are quickly tempted to go to training every day. After all, there are quite a few professional athletes who even train several times a day and are successful with it.
In principle, the idea also makes sense. Finally, more frequent strength training also means that more stimuli can be put in order to get more quickly Build muscle mass. However, there are also various reasons that speak against daily training.
In the following sections I want to deal with various aspects that you should consider when deciding whether you should do strength training every day or whether less training might be more suitable for you. The article is divided into the following sections:
- Daily training and the regeneration of your muscles
- The catch with daily split training
- What you should consider if you still want to train daily
- Your decision: A question of effort / income
- Greatest possible success with the right training plan for you
In the end, you should be able to judge whether daily training is really the right thing for you or whether you shouldn't do strength training every day.
Daily training and the regeneration of your muscles
A central challenge in daily training is definitely the regeneration of your muscles. As a rule, your muscles need 48-72 hours after a worthwhile training session until they are fully operational again. If you have overwhelmed your muscles during training and then ask yourself, what you can do about your sore muscles, then it will take even longer.
If you now train more often, it doesn't mean that your muscles will grow faster as a result. If you don't give your muscles enough time to regenerate through daily training, then the opposite will be the case.
As a beginner, you may still make progress with these, but they are far from optimal. However, when you are a little advanced, you will only be stepping backwards that way. So don't make the mistake of thinking that it might make sense exercise with sore muscles to go.
In principle, of course, it is possible to train your muscles with a special Split training to give enough time for regeneration despite daily training. This just has to be structured in such a way that each muscle group is trained no more than every 48 or 72 hours.
Only in this way is it realistic to achieve supercompensation and thus ensure optimal progress.
The catch with daily split training
Daily split training can be a good tool if you want to do strength training every day. However, this type of training also has some disadvantages. You should be aware of these things.
On the one hand, the regeneration of your muscles described above plays a decisive role here for success. Because even if with a good split training plan every muscle is theoretically only trained every 72 hours and thus has enough time to regenerate, it often behaves differently in practice.
Regeneration is more important to your body than you might think.
Muscles are not always only stressed as the main, but sometimes also auxiliary muscles or as an opponent. Depending on the level of stress, this can have an effect on the regeneration of this muscle. It is very difficult to select the exercises in a split training and to do them so precisely that you do not overlap.
In addition, not only your muscles are stressed during training. Your tendons, ligaments, joints and your central nervous system are also exposed to heavy loads during daily training. These also have to regenerate. This is not necessarily guaranteed if you do strength training every day and can make you susceptible to injury and develop symptoms in the medium to long term.
In addition, a split training that is designed for daily execution also requires that you strictly adhere to your training plan and training times. As soon as you deviate from it regularly, other training plans are more effective and therefore better suited for you. A good training plan must be able to cope with deviations from your everyday life. However, many misjudge this. This is also the reason, why the split training plan is the wrong one for many.
Last but not least, all the framework conditions should of course be right for such a demanding training. Be it your diet, your sleep or the stresses of your daily life, if you are careless about something, it quickly has a negative effect on your organism. In the following section, I will briefly go into more detail about the most important elements here.
What you should consider if you still want to train daily
Is It Possible To Benefit From Weight Training Every Day? In principle this is possible. As you now know, however, daily training does not necessarily have only advantages. But if you have very professional ambitions and high demands on yourself, it is still possible to do strength training every day.
Daily training is only possible with precise planning and a lot of discipline.
So if you should make the decision for yourself that you want to train every day despite the possible disadvantages and special demands of such a training workload, then you should definitely consider a few things. Finally, you should keep in mind that this type of training will absolutely push your body to its performance limit. Even a small deviation from the optimal conditions can ruin the results.
You should therefore definitely observe and adhere to the following seven rules if you want to train every day and achieve good results.
1) Stick to an optimized, individual nutrition plan
Diet plays an immense role for your training success and your health in general. The more you ask your body, the more important it is that you provide it with all the building blocks it needs.
This definitely includes enough protein, after all, you don't want any Protein deficiency suffer. By the way, don't worry about the negative effects of too much protein, this is based on persistent rumors. You should also eat enough healthy fats in any case, as this is important for all basic body functions. Omega 3 fatty acids in particular play an important role here and are often neglected in our diet. Carbohydrates are not essential and therefore vital for your body, but as a quick source of energy they play a not insignificant role for your training performance and thus rapid muscle building.
Incidentally, it is also extremely important in this context, not too little to drink. Especially when you do a lot of sport, your body needs a lot of water and minerals in order to function optimally and to regenerate quickly.
2) Take the right supplements to create the optimal environment
Especially under such extreme conditions, such as hard, daily training, it is difficult to get all the necessary nutrients through a balanced diet alone. Depending on the context, there are a few meaningful supplements to ensure optimal care.
These include special ones Muscle building preparations but also others Nutritional supplements, the intake of which is generally useful for every (sporty, active) person.
3) Stick to your training plan and your training times exactly
The more detailed your split training plan is, the more strictly you have to adhere to its specifications in order to benefit from the potential advantages. So if you decide to go with a plan like this, then you should also make sure that you meet the requirements.
An individually appropriate training plan for daily training requires some careful planning and consistency.
A professional athlete plans his training in such a way that he optimally utilizes his regeneration cycles. For this it is necessary that he strictly adheres to his training parameters. This includes both the training content and the training times. If you have a professional claim to yourself and want to do a daily training, then you should do that too. This also means that you have the right ones Pauses between sets abide by.
4) Be precise about the execution of the exercises
Of course, a precise and clean execution of the exercises is always important during training if you want to make optimal progress and not injure yourself. With daily training, this factor is even more important. This is especially true, but not exclusively, of the complex ones Basic exercises. If you give your body more breaks to regenerate, then it is able to compensate for one or the other uncleanliness. However, if you really train to your limit, it looks different.
A greater or incorrect load on muscles and other body structures leads to an increase in susceptibility to injury much faster than usual during daily training. For this reason, you should be even more precise and careful if you want to do strength training every day.
5) Make sure you get enough sleep
Sleep is a key success factor that is often neglected. The more often and harder you train, the more sleep your body needs and the more important it is that you get the most out of your sleep.I can guarantee you from my own experience that poor or too little sleep will noticeably worsen the results.
Sufficiently healthy sleep is the be-all and end-all of daily training.
The more demanding your training becomes, the more important a healthy sleep becomes for you. If you're wondering how to go about sleeping, I have a few tips on how to do it sleep healthyand regenerate better.
6) Avoid physical stress in everyday life
If you have professional demands on yourself and your body, then you should act accordingly for the rest of your life.
A professional athlete lives for his sport and has focused his entire life on sport. There are everyday burdens and unnecessary ones Movement in everyday life specifically avoided in order to achieve optimal results. Of course, this is not easily possible with amateur and amateur athletes.
However, if you want to benefit from daily training, then you should gear your daily routine to it as much as possible. The rule “Your training has to fit into your everyday life” does not apply in this situation.
As far as other sports are concerned, you have to set very clear priorities here in order to optimally design your regeneration cycles.
7) Change your training if you do not make the desired progress with it
This point is really important to me! If you insist on trying daily exercise once, that's fine. Do you want to achieve maximum results and are you ready to put maximum effort into it? Then I can understand this decision.
However, if you notice that you cannot or do not want to adhere to the preceding rules or that you are not making the desired progress for other reasons, then think again. For example, this type of training can lead to overtraining and then you are more likely to reverse rather than make progress.
If daily exercise doesn't work for you, try something else!
Of course, a longer one can be here Training break help, but in the medium term you should rather look for a training schedule that suits you better.
Strength training every day - is it worth the effort?
Daily training is actually possible if you strictly adhere to a few rules.
The question that inevitably arises, however, is this: is it really worth the effort? If you really have competition ambitions, then maybe, otherwise in my opinion not really.
When it comes to corporate, investment and sporting decisions, I always aim for the highest possible return. That means I want to get the best possible result with the least possible investment. I have a specific goal and I am looking for the way that will get me there in the least possible time. That's why I'm also, for example, a fan of time-optimized training methods like this Tabata training.
Most people get the best possible result in the ratio between effort and return with 3-4 training days a week. With this effort, most of the sporting goals at amateur level can also be easily achieved. At least if the diet is right.
In this model, ideally either full body training three times a week or two split training sessions four times a week.
In any case, I train 4-5 days a week and am more than satisfied with my training performance and my beach figure. 🙂
If that's a concept you can identify with and want to build muscle, I recommend my book Muscle building basics. In it I have summarized the things that are really crucial if you want to build muscle mass effectively and still with a manageable expenditure of time.
Conclusion - Greatest possible success with a personal training plan
Of course, daily training is possible and it can make sense to do strength training every day if you are able to create or adhere to the appropriate framework conditions. And right here is the crux of the matter: Most people will not be able to and will not want to.
There is no one-size-fits-all solution that represents the absolute optimum for everyone. If you don't want to align your whole life with your training plan, then you have to align your training plan with your life. It makes sense to create an individual training plan that is tailored to your needs.
Not only the training cycles (x times per week), the training principles (Hypertrophy training, Maximum strength training and Strength endurance training) and the exercises fit your goals and your life, but also your personal level of progress and your experiences as well as personal likes and dislikes play an important role.
If you don't have that much experience yourself, the best thing to do is to have your plan put together by a professional personal trainer.
Good luck with your training,
And don't forget: your fitness is your health.
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