A lot of people tend to think that strength training every day is going to bring them a lot of results. Especially when it comes to weight loss. While this may sound true, you should understand that when you’re weight training, you’re creating micro-tears in your muscles. So, while it may sound counterintuitive, strength training every day is not going to bring you more weight loss results.
Why Shouldn’t You Strength Training Every Day?
Having too frequent strength training sessions is likely to lead to:
- Swelling and water retention. You will likely notice your body retains water and swells up due to a lot of stress that your body goes through, which increases cortisol. For this reason, you are simply unlikely to see any progress. Not only when it comes to lean muscle growth, but for weight loss either. The lack of results will significantly ruin your motivation too!
- Increase in appetite. The stress that your body goes through and the increase in cortisol is going to make you eat more. For this reason, you are very likely to overeat. Needless to say how detrimental this is to your cutting and weight loss progress.
- Malfunction of your CNS (Central Nervous System). This won’t only ruin your mood, but your ability to recover, and decrease your sleep quality. In fact, this may even lead to insomnia. Sleep issues will boost your appetite even more. Then again, a higher appetite ruins your weight loss progress.
- Decreases the effectiveness of your training. Not only will you likely lose the motivation to train more and more, day by day, due to lack of results and CNS issues, but also due to your body, mind, and muscles being overwhelmed.
What I’m trying to say is that a lot doesn’t always mean better. That’s especially true when it comes to strength training.
Indeed, by strength training every day, you will lose more calories. But you are very likely to eat them back and consume more than that, due to all the reasons I shared here.
What Makes a Good Strength Training Program?
Only world-class bodybuilders and athletes are training daily. Even then, they are training in a specific program, tailored to their goals and body types. Moreover, these are people who have lots of years of experience. Strength training every day is an even worse idea for those who are just starting to work out. Usually, these are people full of motivation but without any knowledge. That’s why, they tend to think that working out daily is going to bring them the most weight loss results, which only ruins their progress.
You are trying to yield some results from your training program, therefore, you need to opt for quality strength training sessions. But a good workout program will be possible only when you’re full of energy, recovered, and ready to go hard. You should feel like your body (muscles) and mind are ready to go for another strength training. When you don’t really want to work out, but you only do it because you want faster results, that’s unlikely going to work any good for you.
So, for most people, an effective strength training program that would likely work involves a workout session once every two days (every other day).
Strength Training To Lose Weight
When you aim to lose weight, your strength training program doesn’t really change much from when you aim to bulk up, build muscle, and gain strength. The problem is that when you are losing weight, you need to eat less than you used to (below your calorie maintenance). This calorie deficiency is likely going to slow down your recovery process and decrease your strength a bit.
This is the reason why it is common and normal to see a bit of strength decrease during your cutting and weight loss program. However, if you notice that your strength and overall performance during strength training sessions decreases a lot, then you may reconsider your diet. That involves the amount of calories you’re eating and/or the food choices you’re making.
This is one of the main reasons why strength training every day is not a good idea, especially when you’re on a calorie-restrictive diet. But your strength training program remains almost the same, with intense workouts, the same exercises, almost the same weight (maybe just a bit of a decrease), and almost the same reps (maybe just a bit of an increase).
By the way, a lot of people believe that cardio exercises are the only ones you need to lose weight. That’s a huge mistake. Strength training has been proven to be extremely effective at supporting your weight loss and cutting goals. Numerous studies prove it. Strength training will help you both burn fat and gain (or at least preserve) lean muscle tissues. This is the reason why it may be even more important (and helpful) than cardio training for losing weight.
Can I Train Every Day?
In case you’re still wondering whether you can train every day, then most likely – yes, you can do it, but with some conditions. Will explain them below.
First
If you’re an absolute beginner who never worked out, then training every day is not a good idea, your body isn’t used to the stress of strength training just yet. Your Central Nervous System, muscles, brain, bones – they all need to get used to this stress load. Wait at least a few months before you’ll be able to train every day, when you feel ready you can do it. It also depends on your workout program, diet, and numerous other factors.
Second
Assuming that you do have some experience in the gym and you eat right, then you still shouldn’t go for a program involving strength training every day. I would still recommend leaving one day in between strength training workouts. However, you can use these days as your light cardio day. The more active you are, the more calories you lose. However, you should opt for an activity (type and intensity) that wouldn’t impair your recovery. That’s why, training every day is possible, assuming you alternate between one strength training and one cardio training day.
Third
You can train every day, assuming you’re going for a specific training program tailored for you, usually for people with a lot of experience. For example, professionals are working out 4-6 times a week (strength training sessions), so they must train 2-3 consecutive days (usually, different muscle groups). But then again, this is usually only for veterans, and most often, only when they are bulking, rather than cutting. They have enough calories to recover, and they still don’t train the same muscle group too often.
Fourth
You’re using anabolic steroids. Usually, anabolic steroids are a good option only for those who are training for a while. This way, their bodies are used to the stresses of strength training and they already have a good diet plan. These people add steroids in order to bring up their strength, speed up recovery, and yield the best results from the foods they’re eating. Anabolic steroids significantly help speed up your recovery while boosting your endurance, strength, and energy levels. That’s why you may attempt strength training daily when you have enough experience in the gym, your diet is on point, and you’re using anabolic steroids. As they train every day, this is one of the reasons why anabolic steroids help bring much faster and much more results!
In the end
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Just remember that using anabolic steroids is one side of the coin. But you also need to have a great diet and workout plan. While you may be able to strength train every day while on anabolic steroids, you should ensure that you recover properly. If you just started steroids, I would still recommend strength training every other day at best. Three times a week is more than enough for beginners. Four times a week for people with more experience. Whereas five to six times a week is for people with experience both in the gym and with anabolic steroids.
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In the end, tell us in the comments below how many times a week you train. Including both strength and cardio training. Do you manage to recover well? What do you think is the most optimal amount of training sessions per week for you?
