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Can I Workout Every Day?


One of the most frequently asked questions is if you can and should train every day. Often people think that more training gives you more improvement. If people have to rest for some days, they often think that they’ll lose their power or progress. In addition to that, lots of people feel great when working out. So they want to have that feeling as often as possible. This exactly is a problem. The human body is no machine and it gets stronger during rest times not while training. Not only muscle need rest and time for generations to adapt. But also our joints, ligaments, tissues and the central nerve system need even more time for regeneration and adaption. But how do we have to train to get the most out of it without overloading the body? Well, there’s no general answer to that question. Because there are so many different possibilities and methods to design a training and so many different goals to achieve with training. That’s why we made a small overview of the parameters you have to consider, when you choose the right amount of training sessions. 1. The Frequency The frequency tells you how often you train over a specific time. 2. The Volume The volume is about how many sets and exercises you do in total. 3. The intensity A common mistake is that people think intensity tells you how hard you train and if you exhaust yourself or not. But the intensity is the value of the resistance your muscles have to deal with. It’s possible to express the intensity with different parameters like the percentage of your maximum strength, which is expressed by the one breath maximum or a specific amount of maximum repetitions each with a specific cadence. So, if you are able to do 3 pull-ups for example, the intensity will be very high. If you can do 20 pull-ups, the intensity is much lower. 4. Fatigue This point is about how hard you train and if you get to your personal limit like a total muscle fatigue or not. Now there are two other points that are no training parameters directly. But they have a big influence when it comes to choice of how often you should train. One factor is if you split or train a whole body workout. And of course the last factor is you. Everyone is unique and reacts different at training stimulus. There are several reasons for that like genetics, nutrition, sleeping behavior, activity besides work-out, a each or your momentary level of performance. So, don’t just copy the training program of someone else without knowing all those factors. One works for someone else doesn’t necessarily work for you. To explain all these a bit more detail, I’ll show you a few examples with those parameters. For this we won’t include the point you, and assume that we always talk about the same person. Example 1. In both examples, we train very often with a moderate volume and high intensity. We have a high work-load in almost every set and train until the muscle failure. In example 1.1 we train split, and in 1.2 a whole body workout. When we train each muscle every day with the same exercise and high intensity until muscle failure, our body is much more stressed than if the training is split into push-pull and legs for example. But, also in a split, you should be careful. When you split, your central nerve system has to work very hard, and also your ligaments, tendons and joints get stress a lot. Example 2. In example 2, everything stays the same except for the fatigue. In 2.2 we train until muscle failure. This leads to a higher need for regeneration than in 2.1 where we avoid total fatigue. Only this one point makes a huge difference, even if all the other parameters stay the same. A training without muscle failure and high-frequency is very good when you want to train very technical demanding element that you didn’t master yet. A free hand-stand or other complex techniques are good examples for that. Better you practice very often. But don’t go anywhere near to your limit. In example 3, we now change intensity and volume. With the high intensity, which means working with high resistances, and the high volume, your body will need much more time to regenerate than with low intensity and low volume. There are thousands of other possibilities. With those examples, you should have recognized that there is no general answer to the question of how often you should train. Because there are so many factors that influence it. Some people know intuitively how much they can train and when they need to rest. You might have this ability when you have a lot of experience with training. So, keep in mind to design or look for a plan which fits to your level and your goals and don’t just copy anothers plan. For further questions, just leave a comment. Thank you. Alex!~

Reynold King

66 Replies to “Can I Workout Every Day?”

  1. Is there a difference between strength training and muscle build-up?
    How do these goals relate to endurance (the ability to do many repetitions without fatigue, as in a marathon, right?)?
    What setting of these (or other) parameters in training leads to what?

  2. Machst du auch Deutsche Videos ? Ich kann zwar bestens englisch aber komm auf den krassen Akzent nicht klar, da würde ich dich lieber in Deutsch hören

  3. Hi guys,
    What will be interesting to add to a kind of argument like this in one of your video will be to guide people in fonction of their physiology (for exemple : an ectomorph should train 3 times a week to gain muscle, mesomorph, endomorph …).
    This is an idea for a new video, keep going your channel, this is one of the best about Calisthenics.
    Cheers,

  4. Se mi alleno 3 volte a settima in palestra a medio/alta intensità e nuoto, in giorni separati, 3 giorni a settimana per 2 km, che tipo di allenamento devo fare con i pesi? Grazie ragazzi siete super bravi!

  5. I do a 4 day a week Routine: Day 1 Monday: Back and Triceps Shoulders & legs + Abs. Day 2 Tuesday: Chest & Biceps. Wednesday: "OFF" Day 3 Thursday: "Same as Day 1" Day 4 Friday: "Same as Day 2" and the Weekend Off. This way it doesn't take too much to incorporate plenty of muscle groups and you hit your muscle groups twice a week with plenty of time to rest. You can swap and change your muscle groups as you wish. But remember to train each muscle group twice a week. Giving you maximum GAINS!!!!

  6. I workout every other day doing HIIT calithenics. I put in a weight training or strengthening day at least once a week. I prefer total body workout then isolation, I get bored easily lol. Thanks to calisthenics, I can single hand clean @ 70 lb kettle bell and single hand kettle bell snatch @ 53 lbs. Calisthenics Engages lots of core muscles. I'm not even built or cut, I have a dad bod and can lift heavier than some buff guys in the gym. Why? Because calisthenics engages most of your muscles each movement, push or pull, regardless if it's a plyometric jump or pull up 😎

  7. One day of training
    Next day I am dead
    I again exercise the next day
    Again the next day I am in bed
    What is wrong? 😢😢

  8. Depends on what you train for. If it's strength, you can train more often, because you are not getting tired. If it's mass, then you need rests because of the hypertrophy.

  9. It’s “work out” every day, not “workout” every day. You can “work out,” or you can do a “workout.” The words, the terms, are NOT interchangeable.

  10. If I train everyday but I am only doing about 30 pushups everyday and continously doing more, should I stop doing that

  11. I work out every for the last 4 years not stop am my body started to take its toll like my legs are hearting me an arms should I stop an take a break

  12. You can, but you don't have to. However I like to do some sort of physical activity when everyday even on my non workout days. For example swimming, biking, basketball, and soccer.

  13. Well someone messed up on their photoshop job of the thumbnail. Notice how he is only holding one ring. Right hand nothing, no ring nor strap.

  14. This channel is full of gems I keep stumbling upon random information that's actually helpful and inspires me to train logically 🙂
    When I have some $$$ to spend, I'm definitely buying a program

  15. For me, the best combination is to rest 2 days in the week. I feel much better and my energy levels are better than when I trained the 7 days. I guess it is as he said: it is individual since we are all different

  16. Yeah I was so inspired to work out and get fit after some rough patches in my life I went and did super intense workouts everyday for a month or so…right up until I pulled my shoulder muscle towards the end of one of my routines and it hurt like a mother trucker dude. Took me like a 2-3 weeks to heal before I could workout again. Now I workout every other day and alternate my routines that I do those days and haven’t looked back since. 👊😎 Commitment is great, but don’t get too wrapped up in your ego that you hurt yourself something fierce. 💯

  17. Alex thank you so much for your highly detailed and professional videos! I fear I may have damaged my body from too much exercise growing up, what do you suggest for recovery to be able to (partially) keep up with calisthenics? Thanks again

  18. How can I get rings and straps for cheap? I don't understand why it's too costly online…they are just rings, can mind doesn't accept to spend rs. 2000 for just rings

  19. Isometric exercises strengthen the joints and ligaments also, right?

    Can I do static workouts more often than dynamic or mixed workouts?
    Or can isometric exercises run entirely separately from concentric and eccentric exercises?

  20. If I wake up and feel I haven't had enough sleep I don't train and try to get a nap at some point in the day and train after the nap or leave it till the next day, this happens at least 2 or 3 times a week, so I end up working out 5 out of 7 days normally.

  21. I only do calisthenic workouts about 3 times a week. I do stretching sessions almost every day. cardio exercises 4 to 5 times a week. It depends what makes you comfortable.

  22. I do 100 press ups everyday with a 1 minute rest between the first three sets.
    And a three minute rest between the last two sets.
    Sets are 20 reps.

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