Should I Lift Weights Every Day?

Two mid adult men exercising in a gym with weights
Lifting daily can be bad for your muscles. (Image: Stockbyte/Stockbyte/Getty Images)

Lifting weights every day can hurt your goals to gain muscle and get leaner. When you strength train, you create micro tears in your muscles. Your muscles grow and strengthen when you allow these tears to repair. Targeting the same muscle groups with a daily lift denies your body this rebuilding process. Even if you work different muscle groups on consecutive days, you should skip lifting a few days each week to prevent overtraining.

Rest Time

Leave at least 48 hours between lifting sessions for particular muscle groups. This means if you train your legs on Monday morning, you should wait until Wednesday morning -- or later -- to train them again. A particularly intense lifting session may require as much as 72 hours of rest for full repair and recovery of the muscles.

Total Body or Split Sessions

If you choose total-body workouts, do just two to three sessions per week on non-consecutive days. A split session enables you to train frequently while still allowing adequate rest for your muscles. A split set could have you training four days per week, but targeting different muscle groups in each workout. For example, you might train the chest and back on Monday, the legs on Tuesday, your abs, arms and shoulders on Thursday and a full-body session on Saturday. Your rest days from strength training could then be Wednesday, Friday and Sunday.

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.