When it comes to getting the most out of each workout, there is nothing better than strength training. In addition to burn a lot of calories in the gymor, strength training build muscle, strengthen bones, increase metabolism And it can even fight belly fat better than just doing cardio sessions. But nevertheless, do weights every day It can harm your goals of gaining muscle mass and building a stronger physique.
When you do strength workouts, such as the daily weight training, Micro tears are produced in your muscles. Your muscles grow and strengthen when you allow these tears to repair. If you just started in the gym, you should know that working the same muscle groups every day is preventing your body from starting that process of muscle reconstruction.
Even if you work different muscle groups on consecutive days, you should avoid lifting weights every day so as not to enter an overtraining phase. An exception to this rule could be the abdominal area, which is very difficult to overtrain and it would not be a problem to work the abdominals more frequently than the rest of large muscle groups.
How many days a week should I do weights?
As a general rule, many personal trainers suggest train with weights 3 days a week. And on each of those days you should work your main muscle groups, performing exercises such as squats, bench press, along with others where the shoulders, legs and back are involved.
When we perform strength exercises, such as weightlifting, we stress the muscle group enough to gain strength, but not so much that we have to wait several days until the next workout. In addition as well you will have time to enjoy other more recreational activities (running, walking, yoga, pilates, etc.).
These days of active recovery They will help you improve for every kilo of iron raised. Not only will you get the blood to flow, but you can provide more oxygen and nutrients to the sore and torn muscles and accelerate the recovery time.
What happens if I train with weights every day?
The best advice to do weights every day What we can give you is that you listen to your body. Remember that your training schedule may vary over time. For example, if you feel many stiffness for more than two days and notice that your training performance is decreasing or you feel fatigued all the time, you may need to space your weightlifting sessions a little more. If you still want to keep your three-day weekly exercise routine, try to do a couple of exercises less per session until you start feeling stronger and notice that you can do more work without feeling exhausted. In addition to knowing what type of weight suits you, it is a matter of time that you gain strength and endurance.
Try leave at least 48 hours between strength training sessions so that large muscle groups can recover from the effort. This means that if you trained your legs on Monday, you should wait until Wednesday to return to work. An especially intense training session may even require 72 hours rest to get a total repair and recovery of your muscles
Some tips that will come in handy …
If you have chosen to start weight training on your own and want to follow a full-body workout routine, where you work all the major muscle groups in the same session, you should not train more than three times a week and never consecutively. A training session dividing muscle groups It allows us to train frequently and at the same time allow adequate rest for the muscles.
For example, you could train chest and back on Mondays, legs on Tuesday, abs, arms and shoulders on Thursday, and a full-body session on Saturday. The rest days and muscle recovery It would be Wednesday, Friday and Sunday.
«Advanced athletesHowever, they may have sufficient level to work only a specific part of the body in each session, being able to train daily or almost daily respecting the recovery times necessary for each muscle group, ”explains our expert Albert Massana, fitness instructor and sports activities technician.
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