Question asked by Kelli Davis 351 days ago
Is it true that you shouldn't lift weights two days in a row?
I hear that you need to let your muscles rest a day to get the full benefits of weight lifting. Should I take a day off or does it not matter?
Answers (13)
3
Kelli - this is not only a great question but an important one to address in order that we may begin to break through previously established fitness 'laws' - absolutes ordained many years ago based upon knowledge of the time. So, thank you for asking.
To this point, you have received many great answers, so take them all in. Now, if I may, I'd like to take a slightly different approach (otherwise there is not reason to post anything).
As previously alluded to, it is possible to 'lift weights' two or more days in a row. It will come down to who, why & how much. Training different 'muscles' on different days is one way to approach this. However, not to try and confuse you, but to help enlighten you... someone can still train the same 'muscles' on consectutive days. In this case, it will depend on the movements and load (intensity) used. If someone uses different movements, this makes a massive difference. By using different movements, 'muscles' are used differently and this places a different stress on the whole soft tissue complex - muscle & fascia (ligaments, tendons and joint capsule). This means the body does not have the same stress placed on the same tissues in the same manner - which can offset excessive breakdown. Excessive breakdown without proper recovery/repair can be detrimental. Even a beginning client can do this provided they are not taxing their body too much.
This leads me to a very important concept that is little used in the fitness industry - Training Load. Training Load simplistically refers a method used to calculate the amount of stress placed on the body. There are a various ways to calculate it, but for weight training looking at HR and RPE can be effective. If someone knows their training load, they will have a good idea of how much stress they are placing on their body, which can help to better guide a trainer or person to better programming practices.
Also, there is waht is referred to as conjugate periodization, which simopistically can be used to load/train a certain bobdy part, lift or skill repeated for a short period of time placing larger stress on certain areas (body parts) and/or aspects of training. This has associated hormonal responses that in the right people, with the right nutirtional profile can be very beneficial.
Lastly, we also know that repeated mechanical stress can have a favorable hormonal response - IGF-1, GHG and/or testosterone - that increases the anabolic capacity of the body versus a typical high volume session with many days in between. So in many cases, doing back to back workouts (2 days in a row) of similar body parts (or a total body workout) can sustain an anabolic hormonal response more so than one large volume workout with 4-5 days in between.
While this is a short abbreviated response to a fantastic question, I hope it has provided a bit a insight into some of the possibilities that exist. We discuss much of this in our course, workshops and Mentorships at PTA Global. Feel free to contact me for more info should you (or anyone else) have any further questions.
Thank you again Kelli.
Rodney Corn - Co-Founder & VP of Academic Operations, PTA Global
To this point, you have received many great answers, so take them all in. Now, if I may, I'd like to take a slightly different approach (otherwise there is not reason to post anything).
As previously alluded to, it is possible to 'lift weights' two or more days in a row. It will come down to who, why & how much. Training different 'muscles' on different days is one way to approach this. However, not to try and confuse you, but to help enlighten you... someone can still train the same 'muscles' on consectutive days. In this case, it will depend on the movements and load (intensity) used. If someone uses different movements, this makes a massive difference. By using different movements, 'muscles' are used differently and this places a different stress on the whole soft tissue complex - muscle & fascia (ligaments, tendons and joint capsule). This means the body does not have the same stress placed on the same tissues in the same manner - which can offset excessive breakdown. Excessive breakdown without proper recovery/repair can be detrimental. Even a beginning client can do this provided they are not taxing their body too much.
This leads me to a very important concept that is little used in the fitness industry - Training Load. Training Load simplistically refers a method used to calculate the amount of stress placed on the body. There are a various ways to calculate it, but for weight training looking at HR and RPE can be effective. If someone knows their training load, they will have a good idea of how much stress they are placing on their body, which can help to better guide a trainer or person to better programming practices.
Also, there is waht is referred to as conjugate periodization, which simopistically can be used to load/train a certain bobdy part, lift or skill repeated for a short period of time placing larger stress on certain areas (body parts) and/or aspects of training. This has associated hormonal responses that in the right people, with the right nutirtional profile can be very beneficial.
Lastly, we also know that repeated mechanical stress can have a favorable hormonal response - IGF-1, GHG and/or testosterone - that increases the anabolic capacity of the body versus a typical high volume session with many days in between. So in many cases, doing back to back workouts (2 days in a row) of similar body parts (or a total body workout) can sustain an anabolic hormonal response more so than one large volume workout with 4-5 days in between.
While this is a short abbreviated response to a fantastic question, I hope it has provided a bit a insight into some of the possibilities that exist. We discuss much of this in our course, workshops and Mentorships at PTA Global. Feel free to contact me for more info should you (or anyone else) have any further questions.
Thank you again Kelli.
Rodney Corn - Co-Founder & VP of Academic Operations, PTA Global
2
It is possible to weight train two days in a row as long as you avoid training the same muscle groups on consecutive days. Training the same muscle groups two days in a row can overtrain the muscles and lead to injuries. Proper rest and recovery is important so giving at least 48, and preferably 72 hours of time to pass before training the same muscle group again is recommended. Three-day splits are common as well as upper/lower splits. It really depends on your goals and what works best for your body. For an older adult, extra recovery time can be very important to avoid injuries.
1
It depends on your weight training purpose & the amount of weight you are lifting. If you are training heavy with weights to build size & bulk, then do not workout the same muscle group on back to back days. The muscles do need a rest in order to repair. However, if you are strength training with light weights in more of a cardio or interval type workout, there is nothing wrong with working back to back days. The main thing is to listen to your body, it will tell you how it feels. If it needs a rest, then rest. You don't have to use the same amount of weight for each workout either, change it up, keep it guessing.
0
It is ok to lift weights two days in a row just alternating the muscle groups you are working out. You should take at least one day of rest each week if not more.
0
When my clients are starting weight training, I don't mind working out everyday. For me, it develop discipline and consistency. Initial strenght improvement is more neuromuscular- like the muscle saying: "you want me to do what? Eventually, it is increased strenght. And then I start alternating muscle groups.
0
Did you ever get sore after a workout? Maybe the next day, or sometimes even two days later? That is a good indicator that your muscles have micro tears in them and are in need of some time to repair. It's ok, they become stronger as you train, but give them 48 hours in between workouts. So if you've trained your biceps by doing curls on Monday, don't do curls again until at least Wednesday. If you really like lifting weights, split your workouts into training half of your body one day, and the other half the next.
0
In our era that people striving to find more self time to relax why should we have to lift weight in 2 days in a row? Make a circuit strength training workout relax and take a brisk walk the other day with your love ones and then again try to change strength exercises on your circuit and the other day try Yoga....Our bodies needs to relax not to strength train everyday!!!
0
As long as you are not training the same muscle groups back to back, it's fine.
You need to allow sufficient recovery time to permit tissue repair, building, and protein overcompensation, leading to larger and stronger muscles. If muscles are not given enough time to rest, your clients may develop overuse injuries and/or muscles may breakdown rather than get stronger. With older clients the recovery time should be 72-96 hours vs. 48 hours for younger ones.
You need to allow sufficient recovery time to permit tissue repair, building, and protein overcompensation, leading to larger and stronger muscles. If muscles are not given enough time to rest, your clients may develop overuse injuries and/or muscles may breakdown rather than get stronger. With older clients the recovery time should be 72-96 hours vs. 48 hours for younger ones.
0
If weight training is strenuous, more recovery time is needed. Varying the types of workouts, and the muscles used can allow clients to workout most days of the week if they want. Mixing in classes such as Yoga, Spin, or even a weight training class like Body Pump/Group Power, provides variety as well as recovery from a strenous weight training session.
0
switching things up by using your own body weight verse weight and also bands is a way to work out two days in a row. but you should always be careful to not over work your body.
0
You shouldn't tax the same body parts/muscles two days in a row. Weight training is only one aspect of a long-term exercise program. A well-planned workout will allow individuals to train consecutive days, without hindering their progress. Of course, muscle soreness can be attributed to the intensity or "new-ness" of the workout, and the damage e.g., micro tears that has occurred to encourage eventual growth and strength.
But what about the days where there is no muscle soreness? Does that mean it wasn't a good or productive workout? Of course not. But this, I think, is where it can be tricky; meaning, if I'm not sore, does that mean I should/can train the same muscles again, the next day??
I have a female client who I've been training with for just over a year, 3 times a week. She almost never reports any muscle soreness or discomfort. She's losing weight, her body composition is changing for the good, she's feeling stronger and more comfortable in her skin; all great results. Still, I plan our sessions to give the proper rest to the muscles that need it most. I like to remind my clients that their progress has just as much to do with what they do OUTSIDE of our studio sessions, as the time we spend inside i.e., rest is critical for the mind and body.
But what about the days where there is no muscle soreness? Does that mean it wasn't a good or productive workout? Of course not. But this, I think, is where it can be tricky; meaning, if I'm not sore, does that mean I should/can train the same muscles again, the next day??
I have a female client who I've been training with for just over a year, 3 times a week. She almost never reports any muscle soreness or discomfort. She's losing weight, her body composition is changing for the good, she's feeling stronger and more comfortable in her skin; all great results. Still, I plan our sessions to give the proper rest to the muscles that need it most. I like to remind my clients that their progress has just as much to do with what they do OUTSIDE of our studio sessions, as the time we spend inside i.e., rest is critical for the mind and body.
0
As some of the other posters have responded, the real issue is not working the same muscle or muscle group for two days in a row. Weight training causes adaptations and changes in your body's muscles and your body needs that time to help it recover and continue to advance. Of course not lifting weights for two consecutive days is not a hard and fast rule since there are ways around it --- such as alternating body parts on alternating days. But one of the questions I would ask is "why?" Unless I'm training a client with a special need to lift everyday, I have them perform full-body workouts when they train so that they can take the next day completely off from lifting. I'm not sure about other trainers out there, but one of the most common complaints by the general public as to why they "do not workout regularly" is the lack of time. So, I do not want a client feeling like they must be in the gym everyday. It becomes too much like work and for some drudgery.
In addition, if you do have one of the clients in the minority who wants to be in the gym everyday, that type of client oftentimes will run the risk of over-training. For my money, again unless I'm working with a client with special needs such as an elite athlete, I always encourage my clients to take a day off on alternating days not only for the safety of their body but also for the sake of their mind (it helps to keep them fresh).
I hope this helps.
LaRue Cook, CSCS
www.lecfitness.com
lecfitness@yahoo.com
In addition, if you do have one of the clients in the minority who wants to be in the gym everyday, that type of client oftentimes will run the risk of over-training. For my money, again unless I'm working with a client with special needs such as an elite athlete, I always encourage my clients to take a day off on alternating days not only for the safety of their body but also for the sake of their mind (it helps to keep them fresh).
I hope this helps.
LaRue Cook, CSCS
www.lecfitness.com
lecfitness@yahoo.com
0
No its not true, it is a basic rule for beginners to follow. As a person gets more advanced and even to the elite leve not only do workouts for the same bodypart get done 2 days in a row but more than once per day. Its all about the load intensity and the goal of that particular workout.
