Should you train every day?

How often should your training sessions be? How long should you rest between them?
Should you train every day? Or is that too much? Let’s see the answers of those questions.
Almost everyone, if not everyone, has wondered how often should they train. The simple answer is… it depends.

On what?

On what works best for you. There are many factors which influence the frequency of your training sessions and they interact with each other. Let’s see those factors.

Volume of training

This is how much exercise are you doing for each particular body part. The number of reps and sets. The more sets you do, the less frequent should you train this body part in order to provide it proper recovery time. The fewer sets you do, the more frequently can you train.


And we mean the effort intensity – how hard are you working on the particular muscles. The bigger the intensity, the less frequent should the training be.


How much and what you eat. The higher quality food you eat and the more food you eat, the more often will you be able to work-out.


Some recover quickly while others recover slowly. This difference may be heightened by other outside stresses and activities. For example, an office worker will need less time to recover than a construction worker or a sports player. So, the slower the recovery rate and the bigger amount of the outside activities is, the more time you should take between the training sessions.

Types of exercises

If the exercises are more demanding on your body (or on a particular body part), then you should train less frequently to give your body chance to recover.

Size of the body part

If the part of the body you are training is bigger, than it may need a bigger recovery time.
Sometimes smaller body parts can be trained more frequently.

Type of training

The harder the training styles, the more recovery time is needed.


Some supplementations can stimulate recovery and can allow you to train more frequently.

Rules of thumb

Train more frequently if:
– you have a quick rate of recovery
– you have good nutrition and use supplements
– you train at a lower training volume and intensity
– you do easier exercises
– you have work on smaller body parts
– you use fewer intensity techniques

Train less frequently if:
– you have a slow rate of recovery
– you have poor nutrition and don’t use supplements
– you train at a higher volume and intensity
– you do tougher exercises
– you work on larger body parts
– you use more intensity techniques

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