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Can You Workout Everyday?

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State and National Champion: Simon Vallone

In the pursuit of health and fitness a common question often arises Can you work out every day? The answer, as it turns out isn’t a simple yes or no but rather a consideration of various factors.

Exercise is undeniably beneficial for overall well-being. It promotes physical fitness, mental clarity, and can even reduce the risk of chronic health conditions. However, pushing your body to its limits every single day isn’t always necessary or advisable.

Understanding Your Body’s Needs

Experts suggest that while incorporating moderate intensity exercise into your daily routine can be beneficial, it’s essential to listen to your body and avoid overexertion. This means paying attention to signs of fatigue, injury or burnout and adjusting your workout schedule accordingly. The ideal frequency of exercise varies from person to person. A general recommendation is to aim for at least 30 minutes of moderate physical activity each day, totalling 150 minutes per week or 75 minutes of intense exercise weekly. However, it’s crucial to strike a balance between consistency and rest.

However, the above recommendation is the minimum and for the majority of people reading this article you’re probably looking for answers in relation to packing on some serious muscle and perhaps chasing your own goals of competing one day. Or maybe just looking buff at the beach. This is an entirely different ball game and requires serious intuition into what your body is telling you. However, before we delve into high intensity training lets look at the basics.

Benefits of Regular Exercise

The benefits of regular exercise extend beyond physical health. Exercise has been shown to improve mood, reduce stress, boost cognitive function and even aid in the management of various health conditions. Whether you’re aiming for weight loss or simply striving for overall well-being, consistent physical activity can make a significant difference. Diversifying your exercise routine is key to overall fitness and injury prevention. Incorporating endurance, strength, balance, and flexibility exercises ensures a well-rounded approach to fitness. This can include activities like jogging, weightlifting, yoga, and tai chi.

How Often and How Long To Train To Grow Muscle?

The amount of time you should dedicate to training to grow muscles depends on several factors, including your fitness level, goals, and the specific muscles you’re targeting. If you’re just starting out I would highly recommend Aim for strength training sessions 3-5 times per week, with at least one rest day in between sessions for muscle recovery. Each strength training session should typically last around 45 minutes to 1.5 hours but it highly depends on the muscle groups your focusing on. Legs will take a long time because there are more muscle groups to target.

Focus on quality over quantity I can not stress this enough as it’s more important to perform exercises with proper form and engage the target muscles effectively than to train for a specific duration. I am currently trialling personalised workout plans which I will be offering soon enough. The feedback I have been getting from clients is that they’re spending less time in the gym, their calorie counters are counting more or same calories being burned and they can feel it the next day.

Ensure your workouts are challenging enough to stimulate muscle growth. This may involve lifting weights that are heavy enough to fatigue your muscles within 8-12 repetitions per set. Incorporate progressive overload by gradually increasing the resistance or difficulty of your exercises over time to continue stimulating muscle growth.

Rest and Recovery

Now this is an important aspect as for muscles to grow you NEED to have a rest day, you might not feel like it and feel you can keep training but if you’re looking to enlarge muscles than at least one day break is needed. Now, you don’t need to avoid training completely and you can utilise that day to go hiking, walk with family and friends or maybe even a leisurely bike ride with the kids. Rest day doesn’t mean stay in bed, it means avoid lifting weights. The term used is “active recovery” which focuses on not putting your muscles under strain and giving them time to recover.

Nutrition! Nutrition! Nutrition

I can not state this enough, if you’re not eating well you’re not going to grow and you need to get this under control as a matter of priority. Don’t worry about cutting or shredding because doing so will make you lose muscle mass also. Consuming a balanced diet with adequate protein, carbohydrates, and fats is crucial for muscle growth and recovery. Aim to consume protein-rich foods within 30 minutes to 1 hour after your strength training workouts to support muscle repair and growth. Stay hydrated and prioritize nutrient-dense foods to fuel your workouts and optimize your body’s ability to build muscle.

The Verdict?

Yes you can train everyday so long as you incorporate active rest days that avoid putting strain on your muscles. So take the time to connect with nature, spend it with friends and family or go visit the places you always wanted to see. I often head off on adventures with my kids exploring natural environments. Currently planning to visit an extinct volcano in Victoria soon. I will keep you posted on how we go. Lately we been exploring the native habitat looking for Kangaroos and I get a decent workout on my legs.

Thank you for taking the time to read Can You Exercise Everyday? While you’re here don’t forget to checkout our ONLINE STORE for our premium Aussie Supplements and subscribe to our YOUTUBE channel for all the latest motivational and training tips to help you reach your goals.

As a caring and hands on dad, Simon devotes himself to his family, career and health.

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