Is Working Out Daily Bad for You? Workout Mistakes You Might Be Making

The short answer is that it can be, however, this depends on the type of workouts/training that is being done, says Jim White R.D.N., ACSM EX-P, owner of Jim White Fitness & Nutrition Studios. “High intensity strength training of the same muscle groups, for example, can be detrimental and lead to overtraining and injuries.” You want to include rest days in between workouts by following a training split that gives your muscles 24 hours to recover such as upper body, lower body, rest, then repeat with rest days being some form of active recovery, stretching, or core training at light intensity (walking, yoga, planks, etc.), he advises.

Working out every day can be safe, as long as you’re incorporating a variety of activities, different levels of intensity, adequate recovery, and proper nutrition and hydration, adds Kenta Seki, celebrity health and fitness coach and certified yoga instructor.

The frequency and duration of your activity should vary depending on your goals and other personal factors, says Seki. “The Centers for Disease Control and Prevention (CDC) recommends a weekly minimum of 75 minutes of vigorous activity, 150 minutes of moderate-intensity activity, or an equivalent combination of both.” Keep in mind that activity does not necessarily mean lifting weights, but can also include walking or other types of daily movement, Seki explains. Note: The CDC says that adults 65 and older need at least 150 minutes a week of moderate-intensity activity, 2 days of activities that strengthen muscles, and activities to improve balance—but this may not include vigorous activity for everyone.

How often you work out also depends on how much time you have and the kind of training split you decide on, says White. “At the very least, 3 days of full body workouts would be beneficial especially for beginners with the main focus on progressively overloading your muscles,” he suggests.

According to Seki, there are upsides and downsides to committing to an every-day workout.

Pros

Cons

• Inadequate healing time: Our bodies need time to recover after exercise, especially with strength training and higher intensity exercise. Strength training breaks down muscle and causes microtears in the muscle fibers, and they need adequate time to recover in order to rebuild.
• Injury: Repetitively overworking your body can cause excessive inflammation and lead to muscle, soft tissue, or joint injuries.
• Mental fatigue and burnout: Overworking your body without movement variety and adequate healing time can lead to overtraining syndrome, which can negatively affect your mindset and motivation.

Working out everyday is doable, but it requires being very intentional with proper fueling and hydration, adequate training split and intensity, and incorporating low intensity training for rest days, says White. “The main goal will be to avoid overtraining, burnout, and injury.”

According to Seki, here’s what you should keep in mind before trying to hit the gym seven days a week:

Goals: First decide what your health and fitness goals are, then consider what healthy habits you can maintain in the long term that are enjoyable to you.

Variety: Include a mix of cardio, strength training, flexibility, and other daily activities so that you don’t overwork and fatigue your body.

Alternate muscle groups: Don’t work the same muscle groups every day, especially if you’re strength training! Make a workout plan that changes the muscle focus each day to give your body time to recover.

Active Recovery: Consider including active recovery days into your routine, with low-intensity activities like walking or yoga because they don’t put too much stress on your body.

Hydrate: It’s estimated that 75% of the American population is chronically dehydrated, and hydration plays a major factor in our body’s ability to function and recover! So make sure you’re drinking enough water before, during and after you exercise.

Nutrition: Nutrition plays a key role in how our body functions during exercise as well as building it back up during recovery. Make sure you’re intaking enough vitamins, minerals and electrolytes to keep your body functioning during exercise, as well as enough protein and other macronutrients to help rebuild and refuel.

Seki also notes that you should start slow and build up to a more frequent workout plan. “If you’re just starting a new exercise routine, start slowly and gradually increase the frequency, duration and intensity so that you don’t push yourself too hard too quickly.” Always make sure you properly mobilize and activate your body before you exercise, as well as cool down and stretch when you finish, Seki adds.

It’s important to listen to your body and not to push so hard that you hurt yourself. Seki advises to “take things at your own pace and pay attention to any cues that your body is giving you. If your body needs rest, avoid pushing it beyond its capabilities.” And if you have any preexisting conditions that might influence the way you work out or the frequency in which you hit the gym, consult your doctor for a recommendation tailored to you.