Building muscle and achieving a stronger body is a goal many people have. Strength training, such as lifting weights, is known to be beneficial. Research indicates that strength training can help you maintain bone and muscle mass, reduce the risk of chronic diseases, and improve body image.
However, lifting weights every day raises questions about how this impacts the body. Consulting with experts reveals the potential benefits of this practice.
What Are the Top Benefits of Lifting Weights Daily?
When committing to daily weightlifting, it is crucial to tailor your regimen to your body and goals. It is also essential to schedule rest days to prevent overtraining and optimize the effectiveness of your workouts.
“Lifting weights is also great for your neurological and cognitive systems as the movement patterns require coordination, motor planning, and concentration,” Dr. McDowell adds. “[Additionally,] lifting weights helps burn calories as it usually occurs in our fat-burning heart rate zone (50-70% of heart rate max), so it can help with body composition as well.”
If you make weight-lifting a daily habit, you’re more likely to stick with it—and consistency is crucial in any routine to achieve noticeable results!
“One of the hardest parts of any exercise routine is staying consistent, which is why one of the best things you can do to maintain your routine is to make it a regular daily habit,” explains Amanda Grimm, a personal trainer, UK Athletics certified running coach, and We Run coach. “A big benefit of finding a plan you can stick to and fit in every day is that it will become a natural part of your routine and become much easier to maintain.”
Along with all that goodness, lifting weights daily improves your mood and increases functional fitness. “Resistance training can release endorphins, reducing stress and anxiety,” says Kate Ligler, NASM, CPT, CES, PES, a certified personal trainer, endurance coach, expert to TYLENOL, and athlete. “It [also] enhances your ability to perform daily activities, improving overall quality of life.”
Rest Days and Proper Nutrition Are Crucial for Muscle Recovery
Every exercise calls for rest days, and lifting weights is no exception. Carving out sufficient rest and active recovery days in your fitness routine is key to injury prevention and muscle repair.
“Muscle growth happens in recovery, not during activity,” Cassandra Padula Burke, RDN, CPT, a registered dietitian nutritionist, certified personal trainer, triathlon coach, and owner of Catalyst Performance Lab in Finksburg, MD, tells us. “Without adequate rest, including sleep, muscle repair may be decreased, [leading] to decreased performance and the need for even more rest to repair muscles as you continue to lift weights. Adequate nutrition, especially protein, is key to supporting muscle repair and growth.”
Without the correct balance of healthy meals and rest, your performance and progress will be negatively impacted, and you may suffer from burnout.
“I wouldn’t recommend that anyone lift weights seven days a week; that’s a recipe for overuse, injury, or burnout,” Dr. McDowell stresses. “Lifting weights with rest days allows for the adaptations to occur during the recovery window, [which] promotes muscle growth and strength improvements.”
What Signs Indicate Overtraining?
Recognizing the telltale signs of overtraining is essential for your progress. Some red flags include persistent lethargy, a decrease in strength or performance, mood changes, sleep disturbances, and increased susceptibility to injuries.
“Mild overtraining might present as a small, nagging injury, like a muscle strain, and severe overtraining might present as a complete stop to a program,” Dr. McDowell says. “Overtraining can have both mental and physical implications; you can get an overtraining physical injury or get into a state of mental/neurological burnout as well, which is why rest days and workout variety are key to long-term success.”
Frequently Asked Questions (FAQs)
Why is lifting weights every day not recommended?
Lifting weights every day does not allow your muscles enough time to recover and grow. Muscles need time to repair and build after a workout, and overtraining can lead to injury, fatigue, and decreased performance.
What are the benefits of lifting weights regularly?
- Increased muscle mass and strength
- Improved metabolism and weight management
- Enhanced bone density and joint health
- Boosted mood and mental well-being
How often should I lift weights to see results?
For most people, aiming to lift weights 2-4 times per week with rest days in between is ideal. This frequency allows for muscle recovery and growth while still providing enough stimulus for progress.
What are signs that I may be overtraining when lifting weights?
- Persistent muscle soreness
- Fatigue and lack of energy
- Decreased performance in workouts
- Disturbed sleep patterns
Should I incorporate other forms of exercise besides weightlifting into my routine?
Yes, it is recommended to have a well-rounded fitness routine that includes cardiovascular exercise, flexibility training, and rest days. Mixing up your workouts can help prevent burnout, overuse injuries, and plateaus in progress.
