Can I PLS lift every day?!
GenesiaElizabeth
Posts: 227 Member
Question.. If I am sedentary all day, is it safe for me to lift weights every day? What happens if you never rest?
My only activities come from house cleaning (a few times weekly) and exercise so I'm thinking/hoping that there is enough rest time in the day already from not doing much else... Or is there a longer period of time where you need to rest besides sleeping?
Thanks!
P.S. I have been lifting now since January and I LOVE it... Hence my dilemma for wanting to do it every day. Lol
My only activities come from house cleaning (a few times weekly) and exercise so I'm thinking/hoping that there is enough rest time in the day already from not doing much else... Or is there a longer period of time where you need to rest besides sleeping?
Thanks!
P.S. I have been lifting now since January and I LOVE it... Hence my dilemma for wanting to do it every day. Lol
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Replies
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There is nothing wrong with lifting every day. Its probably better to have one rest day a week. If you do want to lift every day then you will jsut have to pay alot of attention to your performance. If it really starts to get bad and you are feeling tired and drained all day then it is time to take a few days off for recovery, and after the recovvery you will usually see a huge increase in weights and performance. Make sense?0
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Split your lifting days into working separate muscle groups, abs/back, bis/tris, glutes/hams etc, to give repairing muscles a rest while you work others.0
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There is nothing wrong with lifting every day. Its probably better to have one rest day a week. If you do want to lift every day then you will jsut have to pay alot of attention to your performance. If it really starts to get bad and you are feeling tired and drained all day then it is time to take a few days off for recovery, and after the recovvery you will usually see a huge increase in weights and performance. Make sense?
Yes, thank you. I usually find that because of busy weekends, I do automatically take Sundays off. And some days, I do feel tired/drained so when that happens, I can take a breather by skipping a day!0 -
Split your lifting days into working separate muscle groups, abs/back, bis/tris, glutes/hams etc, to give repairing muscles a rest while you work others.
I have heard before and read about doing it this way. It's been easier and more fun for me to do full body at one time but since I enjoy it every day, I think this is important now, to split up the body.
Appreciate it! :drinker:0 -
As mentioned above, you can do a split and go most days or if you prefer to do full body, go 4 days/week and then do some other form of activity on the other days. Cardio, yoga, etc. You should really aim to take one rest day/week though, at least.0
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As long as you work different areas of your body each day there shouldn't be an issue.0
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Since you won't be doing it with any semblance of intensity, sure.Question.. If I am sedentary all day, is it safe for me to lift weights every day? What happens if you never rest?
If you never rest and do it with intensity? You'll take on injury, get sick, become physically weaker during the lifts, feel generally ****ty. It will overall be self correcting, but it shouldn't matter, you have to be challenging yourself, and you probably won't really be if you're lifting daily.
ETA - if you're lifting with intensity, you won't be doing it 7 days a week.0 -
Dan John actually advocates a program where you pick 1 lift everyday and only work that 1 lift. Something like:
Sunday: Overhead Press
Monday: Power Clean
Tuesday: Squat
Wednesday: Barbell Row
Thursday: Deadlift
Friday: Bench Press
Saturday: Front Squat0 -
Since you won't be doing it with any semblance of intensity, sure.Question.. If I am sedentary all day, is it safe for me to lift weights every day? What happens if you never rest?
If you never rest and do it with intensity? You'll take on injury, get sick, become physically weaker during the lifts, feel generally ****ty. It will overall be self correcting, but it shouldn't matter, you have to be challenging yourself, and you probably won't really be if you're lifting daily.
Hmmm, even if I switch up the body parts? I don't over lift but I do use 7lb dumbbells, a 25lb plate, a barbell at 35lbs, a bench, an elliptical and my trusty 11inch milk crate for steps. It's certainly not a lot compared to others but I feel like it's a good amount for me and I can do TONS with this equipment!!
Also, everything I do, I do at home. No gym - ever. Not for me.0 -
I might be shouted down as is wont on this forum
but how about doing something like alternating heavy lifting with lighter lighting for cardio purposes eg kettlebell swings, light turkish get ups. 0 -
Even with a proper split I would take one to two days off....the benefits of lifting come with rest.0
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As mentioned above, you can do a split and go most days or if you prefer to do full body, go 4 days/week and then do some other form of activity on the other days. Cardio, yoga, etc. You should really aim to take one rest day/week though, at least.
This sounds like it could work! Currently, I do full body about 3 times a week but find I'm wanting more... I'm a stay at home mom so I do have some extra time for the workouts.0 -
I might be shouted down as is wont on this forum but how about doing something like alternating heavy lifting with lighter lighting for cardio purposes eg kettlebell swings, light turkish get ups.
I would lift as heavy as my equipment will let me!! For now, tying to at least change up my rep scheme. And oooh, how I want a kettle ball!! :sad:0 -
Dan John actually advocates a program where you pick 1 lift everyday and only work that 1 lift. Something like:
Sunday: Overhead Press
Monday: Power Clean
Tuesday: Squat
Wednesday: Barbell Row
Thursday: Deadlift
Friday: Bench Press
Saturday: Front Squat
You can make gains with this program?
Also OP I recommend to not do full body workouts more than 4 days a week. Risk of sideline injuries.0 -
Since you won't be doing it with any semblance of intensity, sure.Question.. If I am sedentary all day, is it safe for me to lift weights every day? What happens if you never rest?
If you never rest and do it with intensity? You'll take on injury, get sick, become physically weaker during the lifts, feel generally ****ty. It will overall be self correcting, but it shouldn't matter, you have to be challenging yourself, and you probably won't really be if you're lifting daily.
Hmmm, even if I switch up the body parts? I don't over lift but I do use 7lb dumbbells, a 25lb plate, a barbell at 35lbs, a bench, an elliptical and my trusty 11inch milk crate for steps. It's certainly not a lot compared to others but I feel like it's a good amount for me and I can do TONS with this equipment!!
Also, everything I do, I do at home. No gym - ever. Not for me.
You're not in any danger of over lifting with this equipment.
edit- there is more risk for repetitive strain injuries here- and also keep in mind if you switch to an actual program you are going to fight the days off- I have lifted regularly 5-6 days a week for many years- and when I switched to a 3 day a week program the mental voice in my head screaming it wasn't enough was HORRID. It took at least a month to get over my hang ups about working out every day.
You have to be aware of that.0 -
Even with a proper split I would take one to two days off....the benefits of lifting come with rest.
I may try to add a second day because of this! ^^^
I know rest is needed.. Just trying to get away with the least amount possible that will not jeopardize my efforts. Being sedentary, I look forward to exercising. I love the warm feeling all over afterwards and the mental accomplishment.0 -
I have lifted regularly 5-6 days a week for many years- and when I switched to a 3 day a week program the mental voice in my head screaming it wasn't enough was HORRID. It took at least a month to get over my hang ups about working out every day.
You have to be aware of that.
That voice is yelling at me right now for posting this thread... Lol, but I hear you.0 -
Even with a proper split I would take one to two days off....the benefits of lifting come with rest.
I may try to add a second day because of this! ^^^
I know rest is needed.. Just trying to get away with the least amount possible that will not jeopardize my efforts. Being sedentary, I look forward to exercising. I love the warm feeling all over afterwards and the mental accomplishment.
What is a proper split? Do you mean like not work the same muscle group on next consecutive day?0 -
Hmmm, even if I switch up the body parts? I don't over lift but I do use 7lb dumbbells, a 25lb plate, a barbell at 35lbs, a bench, an elliptical and my trusty 11inch milk crate for steps. It's certainly not a lot compared to others but I feel like it's a good amount for me and I can do TONS with this equipment!!
Also, everything I do, I do at home. No gym - ever. Not for me.
This is what I mean with intensity.
You're not physically challenging yourself. 7lb dumbbells are lighter than a gallon of milk. Unless you're recovering from a trauma then that's not really going to be challenging in the manner that weighted resistance training does. You can do a lot, sure with that 25 lb plate, but that's really only going to kill for high rep volume compound movements, or high rep count isolation exercises.
You can do that all day, every day. As Jo said though, you'll be risking repetitive stress injuries.
I'd invest a little money, significantly increase the weights, and learn that rest days are just as important as work days. YMMV though, it's up to you.
ETA - maybe limit the lift to 4x a week, and add in 3-4 cardio sessions.0 -
I might be shouted down as is wont on this forum but how about doing something like alternating heavy lifting with lighter lighting for cardio purposes eg kettlebell swings, light turkish get ups.
I would lift as heavy as my equipment will let me!! For now, tying to at least change up my rep scheme. And oooh, how I want a kettle ball!! :sad:
Crap. Did I actually type "lighting"? Believe it or not, that wasn't autocorrect but for some reason I actually typed "lighting"!
Well, with your current kit, lift heavy then on your "rest" days, do stuff like KB/DB swings, KB turkish get ups, DB power snatches with fairly light weights eg 25% of your heavy lift weight.0 -
You can make gains with this program?Dan John actually advocates a program where you pick 1 lift everyday and only work that 1 lift. Something like:
Sunday: Overhead Press
Monday: Power Clean
Tuesday: Squat
Wednesday: Barbell Row
Thursday: Deadlift
Friday: Bench Press
Saturday: Front Squat
Also OP I recommend to not do full body workouts more than 4 days a week. Risk of sideline injuries.
Dan Jon is highly regarded Strength & Conditioning coach, so yeah I would put some strong consideration into Dan's programming.0 -
You can make gains with this program?Dan John actually advocates a program where you pick 1 lift everyday and only work that 1 lift. Something like:
Sunday: Overhead Press
Monday: Power Clean
Tuesday: Squat
Wednesday: Barbell Row
Thursday: Deadlift
Friday: Bench Press
Saturday: Front Squat
Also OP I recommend to not do full body workouts more than 4 days a week. Risk of sideline injuries.
Dan Jon is highly regarded Strength & Conditioning coach, so yeah I would put some strong consideration into Dan's programming.
What specifically is that program for?0 -
It really comes down to what your goals are, and don't say fat loss because that's a nutrition goal. If you want to compete in Olympic Lifting or Power Lifting, then finding a training program like what the Bulgarian's use or John Broz uses are well within reason. If you're talking general physical preparedness then it's probably excessive and days not in the gym could be spent resting, light cardio, yoga, etc.0
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You can make gains with this program?Dan John actually advocates a program where you pick 1 lift everyday and only work that 1 lift. Something like:
Sunday: Overhead Press
Monday: Power Clean
Tuesday: Squat
Wednesday: Barbell Row
Thursday: Deadlift
Friday: Bench Press
Saturday: Front Squat
Also OP I recommend to not do full body workouts more than 4 days a week. Risk of sideline injuries.
Dan Jon is highly regarded Strength & Conditioning coach, so yeah I would put some strong consideration into Dan's programming.
What specifically is that program for?
I couldn't say specifically, I like and respect Dan's work but I don't follow him that closely to understand the details of his philosophy. It looks like it could be an off-season training template for athletes or possibly just basic GPP. It's hard to fully understand one's philosophy unless you're actually being coached by that individual. It's like the saying about Westside... The only people that know Westside are those training there, otherwise it's just conjugate.0 -
the front squat would make me think athletic performance.
Just curious, seems an odd pattern to me.0 -
the front squat would make me think athletic performance.
Just curious, seems an odd pattern to me.
Tough call to be honest. Athletic performance is more about acute variables then just certain exercises alone but who knows. Something like the Back Squat actually has the best carryover to sprint speed and vertical jump, so I almost think this template would be GPP. Most coaches aren't going to give an S&C 7-days a week to train their athletes. Typically a S&C has to fight with the team's coach just to get 2 or 3 days for training, it's rather crazy.0 -
Someone at my gym works out twice a day every day and he has an awesome build. Go for it!0
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IMO it depends on the volume / intensity that will dictate how often you lift. I personally find it difficult to lift heavy (85% 1MR) more then 4 times a week. If I am doing more of some moderate lifting I can do more like 6 days a week. Diet and recovery methods will also be factors to consider as well.0
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Someone at my gym works out twice a day every day and he has an awesome build. Go for it!
I bet he takes days off too.0 -
IMO it depends on the volume / intensity that will dictate how often you lift. I personally find it difficult to lift heavy (85% 1MR) more then 4 times a week. If I am doing more of some moderate lifting I can do more like 6 days a week. Diet and recovery methods will also be factors to consider as well.
Since my weights are not considered heavy at all, then I'd say it's safe to do it more often- 5-6 days/week for me. I'd lift heavier if I could but it's what I got for now! I do like bodyweight exercises as well... Calisthenics have worked good for me too, to make up for lack of equipment..
85% 1MR? Forgive my ignorance, I don't know what that means. :huh:0
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