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Is it bad to go to the gym every day?

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I want to give myself the best chance to lose weight so I would like to go to the gym every morning. I am unemployed so time is not a restrictive factor.

Everyone tells me its not healthy to go every day though, as your body will not have time to recuperate, and I should just go 5 days maximum.

Is this true?

Does anyone else go to the gym every day?

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I think more experienced people will give you better advice. But it depends on what you are doing. It is generally best if you work different groups of muscles on consecutive days, to give them a chance to rebuild. I personally don`t have completely sedentary days very often, but I vary my exercise a lot (cycling, HIIT, weights, aerobics, dancing, running, walking, calisthenics), and I do listen to my body, so when I feel tired I will cut myself some slack and limit myself to light forms of moving around until I feel like I am in tip top shape again.

Some people go everyday. Very few strength train everyday. (This being among people I know)

I exercise 6 days a week usually, strength training for 4-5. Some weeks I take two days completely off. Honestly, I was definitely just 'toughing it out' the first week or two, but after that I make an effort to listen to my body. Some days, I'm exhausted, overly hungry, sore, and I don't work out those days, or I walk on the treadmill. It's a hard distinction to explain, being 'good' sore and not really wanting to go, but doing it anyway, and that feeling that means I should let my body recuperate.

Also, I've found that I have to really pay attention to my calorie deficit. Seems like if my calorie deficit is even 1100, my workout gets 10x harder.

Oh, and while my workout is set by a professional, I certainly don't know as much as many on this forum. If they disagree with me, believe them : )

Try 6 days - alternating 3 days of Cardio with 3 of Weights/Strength - 1 on, 1 off.  And yes, the 7th day your body needs to rest or you will quickly run out of stamina and energy, especially the muscles need time & extra water to recover, but so does the rest of your body & mind need a break in order to work correctly. 

If you really want then the 7th day can used used for taking a nice stroll with friends or pets, enjoy the experiences and enviroment around you along the way.  Or have time with family or friends going bowling or rollerskating or the zoo or museum - all still exercise but on a lower key level, more relaxing for your body.  Or clean the house and yards this day Wink

I used to go seven days a week, but after a while I started burning out and showing classic signs of over training - exhaustion, difficulty sleeping, lack of appetite, bad temper with other people, feelings of anxiety, etc.....

My doctor and my family members all expressed concern over what they termed my obsession with exercise, and it has now reached the point where I am seeing a counsellor to try and find out why I am this way and also to endeavour to sort things out so I can live a more healthy lifestyle.  I also have issues with food, but that's another story not for this forum.

From a personal point of view, I would recomend a day off a week to rest and recouperate.  As other people have said, your body does need a break, and it is not recomended that you work the same muscle group two days in a row.

I am working on my mindset and, with the help of my counsellor, I am hoping that eventually I can change the way I think and thus change the way I eat and exercise, hopefully for the better.

I don't want to scare you or worry you with my post.  Simply to say enjoy what you are doing, listen to your body, and above all - have fun!!!

The best of luck to you.

Original Post by xavier7:

I want to give myself the best chance to lose weight so I would like to go to the gym every morning. I am unemployed so time is not a restrictive factor.

Everyone tells me its not healthy to go every day though, as your body will not have time to recuperate, and I should just go 5 days maximum.

Is this true?

Does anyone else go to the gym every day?

In an effort to develop good habits, you should go everyday to start. I go to lifetime and its fun. I swim somedays, weight lift others. I love the hot tub and the steam room as well. I do something different.

I do know that when I try to limit going to 3 days +/- a week I fall out of habit and stop going altogether.

Someone offered good advice to switch up cardio and resistance training (weight lifting).


I don't think there's anything particularly wrong with it as long as you've got some kind of variety in there.  Make sure you've got at least one day (better yet, two) where you're doing something relatively easy for you.  Make one day a walking day or an easy swimming day if your gym has a pool.  I was unemployed last summer and went to the gym almost everyday, too - I mean, heck, it was something to fill my day with.

I think working out everyday becomes a problem if you can't skip a day without feeling guilty or anxious about it...

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It depends how much youre doing at the gym and for how long.  I wouldnt suggest doing heavy activity workouts everyday but keep it down to twice a week for only one hour.  As for cardio, if youre of normal health, its safe to do everyday lightly for an hour. or heavy for 3o minutes a day. 

I work out everyday for an hour..somedays i skip if my days too busy.  Only once or twice in the past two years have i had knee problems.  But i think the benefits of a daily work out, such as more energy and better self confidence outweighs t he occasional knee pain/

I go to the gym just about every day.  I strength train MWF, but I try to walk/jog 45-60 minutes everyday.  If I'm tired or worn out, I lower the time, but for me, going every day keeps me motivated, and part of my daily routine, and that really is the key for me. 

Like some of the others have said, you need to pay attention to your body so you don't overdo it, because there is a fine line between pushing yourself to keep going, and pushing yourself too far.


rest is just as important as the work out.. you need to have a rest day..  if u want. u can pull off a one day rest but your setting your self up for burn out. After 6 weeks u should have a rest week.. do 2 works outs and that it.. get lots of protein in.I myself find it hard to stay away from the gym, i'm 4 weeks overdue for a rest week and i can tell.. my body is tired!!


If u need things to do join a sports club or club of some sort.. meet new people or do classes like yoga.. it's for men to!

With cardio I would aim to go every day, because I knew that something would come up, causing me to miss a day - saying you'll go MWF doesn't work if Mondays end up always being late days at work and Fridays are the night you decide to go out with friends. If I actually went for 6 days in a row, I'd take a purposeful day off. But in general, not going to the gym when I felt up for it, because it wasn't a "workout day", wasn't very productive for me.

With lifting, I take a day betwee lifts, sometimes two, and when I reach the end of a stage, I take a little extra time. If you are lifting more than 3hr/week, you aren't doing yourself any favors.

You should give yourself 1-2 days per week where you aren't doing any exercise and concentrating on rest and recovery. Working out everyday can lead to overtraining and do more harm than good. Your body gets stronger during the recovery that you give it.

That is why it is recommended you lift weights 3-4 times per week working each body part once per week. Example - Mon (Legs/Shoulders), Wed (Back/Biceps), and Fri (Chest/Triceps). It is also recommended that you limit cardio to 90-120 minutes per week. That is what you need to maintain cardiovascular health and if you do too much cardio it can result in muscle loss which is what you don't want. I hit the weights hard 3 days per week, and do 4 cardio sessions per week (two 25 minute steady state cardio sessions after my upper body lifting days on Wed and Fri, and two HIIT sessions on my non lifting days Thurs and Sat). My off days are Tues and Sun.

Original Post by vyperman7:

That is why it is recommended you lift weights 3-4 times per week working each body part once per week. Example - Mon (Legs/Shoulders), Wed (Back/Biceps), and Fri (Chest/Triceps).

Actually, unless you have some muscle imbalance or are involved in some kind of figure competition, body part splits are a pretty outdated recommendation. Total body or upper/lower splits make a lot more sense for most of the people looking to lift weights. 

Having only 1 day for lower body and 2 for upper isn't balanced, and the lower body has some major muscle groups great for calorie burn - why do them half as often? And most shoulder exercises will work either the biceps or the triceps - at least the ones that are compound and going to be most useful.

I just prefer the split because it allows for recovery. It is funny you say that it is an outdated way of thinking because there are tons of forums out there where a lot of people lift on a split and not whole body routines like you are saying. I guess it all comes down to a matter of opinion. Everything I have ever read says that you should give your muscle groups 5-7 days rest in between. The split allows you to do this. Now it is true that some lifts work other muscle groups in-directly. But they aren't the primary target of the lift so I don't really count them as being worked. For example, when you are doing military press, bench press, etc your triceps are worked. However, you don't really feel it in your triceps like you would if you were doing an isolation exercise for them.

In regards to legs, I like working my shoulders on leg days because I do the clean and press. It not only works the shoulders in the press, but also the legs on the clean. I also do deadlifts, front-squats, leg extensions, etc as well mixed in with various shoulder lifts. I always feel like I get a good cardio workout on Monday because during recovery from one lift, I am always doing a lift for the other muscle group. Monday's kick my butt..LOL I also get more leg work during the week from sprinting too from my HIIT sessions. So that is why I only lift with them once a week.

 I apologize in advance, this is going to seem like it's "pick on Vyperman day". It's not, you have the right general idea, and the right enthusiasm for a very fun subject - namely picking up heavy **** off the ground - but some of your information is more than a little suspect.

 Bad information about exercise physiology isn't restricted to the pink dumbbell set of Shape, bodybuilding comes with its own share of non-physiological idiocies, and I've wasted plenty of time on crap workouts myself. At the time, body part splits seemed logical, I saw the nice charts and graphs of recovery and protein synthesis. But I didn't stop to think about the concept of "population specificity" - was I actually part of the group of people this applied to, or was that just wishful thinking on my part?

Everything you've read is not wrong, but it's used out of context. In most trainees with less than 5-10 years of training background and without an ass full of steroid needle tracks, muscular protein synthesis returns to baseline within 48 hours after a single bout of resistance training.

 Exceptions exist, but they are rare.

 It's why the Starting Strength model is far superior to body part splits for beginners and intermediaries. After a few years of training when you're closer to your genetic limit for strength and muscle size and you're interested in hypertrophy training as opposed to function, then a split program makes sense in context, since you're close enough to your genetic limit to need more training volume for a particular muscle group than what you can get in with 3xwhole-body; going to a push/pull or upper/lower 2xweekly for a total of 4 weekly sessions then makes sense.

 But if you look at something like DC training, Westside Barbell, Bill Starr's 5x5 and a whole host of other models for very advanced athletes you'll see they're also using 3xweekly sessions just like starting strength, it's just that they're using weekly, monthly and even yearly periodization schemes to inch a little closer to their genetic max.

 The bodybuilders you see in Muscle&Fiction and other magazines sure as heck didn't start out with a split routine and got anywhere; beginners shouldn't be looking at what advanced athletes are doing now after 10-20 years of consistent training, they should be looking at what that athlete did to get to that point in their training career.

 Of course split routines work too, for a given value of work. It's just that they take longer and deliver less results than a whole-body routine performed 3xweekly for the novice, beginner and intermediate trainee. In my book, slower, inferior results isn't exactly worth recommending.

 Context-dependent though. If you have a) 10+ year of lifting experience, and b) hypertrophy-oriented goals, body-part splits are a useful training methodology and will deliver superior results in that specific training parameter - for that specific population. Everyone else just aren't strong enough yet to be able to train with a high enough load to make body part splits a useful training modality.

 (Body part splits are in general outdated as a training methodology even within bodybuilding, and it's certainly gotten a well-deserved kick out the door by most strength coaches. Push/pull-oriented workouts or movement-oriented workouts focused on basic compound exercises with assistance exercises to strengthen weak muscles in a particular kinetic chain deliver more results in less time.)

 Interesting fact: did you know that adding an isolation movement to a compound movement that works the same set of muscles do not improve muscle growth? Once you've maximally stimulated muscular protein synthesis in your triceps by performing a set of close-grip bench press at 85% of your 1RM, the addition of triceps extensions or pressdowns won't lead to more muscle growth. Once you've done your chinups and rows, your biceps will have had all the stimulation they need to grow and ading more in the form of bicep curls won't make a meaningful contribution to your training.

I think one of the reasons why I get good results with the split, is because I have been lifting since I was 17 and I am now 28. So I do have a lot of years experience when it comes to lifting. However, there was a 3 year period where I wasn't lifting much because I fell out of it..LOL I hit the weights much harder in the last 2-3 months then I used to when I did it everweek because the doctor told me to get more calories. I increased from 2000 to 3000-3400 depending on the activity I do for the day. So I figured I needed to lift harder and more intensly to account for the extra increase in calories.

Is there anyway that you could outline a plan of what you are talking about? I have been looking to get some new variety into my workouts, and maybe this will help me. I did want to mention that I do two sprinting workouts a week for HIIT, so working my legs with weights more than once per week has me worried that it might lead to overtraining. Sprinting is extremely taxing on the legs in its own right.

Well, there's theList of weight training programs from the FAQ - my preferred baseline is either the Kethnaab interpretation of Mark Rippetoe Starting Strength  or Sean10mm's "stripped" 5x5 routine - either one will do if you aren't up for using and their instructions for developing your own workout

 Getting Rippetoe's actual Starting Strength book is also helpful, I've been doing this for a while and I still pick up on new things when I go back and read through it and "practical programming for strength training". Dan John's "from the ground up" is free from his site - Dan John trains track athletes as well as oly lifters and discus throwers and there's quite a bit of useful material from Dan on his site.

 If you're training for sprint performance it's one thing - if you're doing sprints as your HIIT and don't actually have speed goals you can just do the sprints on squat days and take a walk on recovery days, that way you'll maximise leg recovery.

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