Training Every Day

[still kicking]

It seems that there are conflicting messages out there about how to train. On the one hand you hear that you should have a day of rest in between hard workouts, but I don't know if this refers specifically to weight training or not. The thing is, I am an older beginning (intermediate) student, and every class seems like a hard workout. Especially after classes where we have done a lot of moving basics in low stances, my quads and other leg muscles are aching the next day. I can't see skipping a day of training, though, and usually attend classes 5x/week. My question is, is it a bad thing to train even though your muscles are really sore, or would it be better to skip a day? I do try to spend extra time stretching and warming up before the next class, when I'm really sore -- FWIW.

[bushido_man96]

Training every day is not bad, if you do it correctly. Overtraining is bad. If you never give your body the chance to rest, it won't recover, and therefore, it won't improve its condition.

One example is distance running. You can do this every day, because it is an aerobic activity. However, if you run sprints, you should only do this a few times a week, with at least a day's rest in between.

I lift weights just about every day, but I do a different body part on each day, allowing the other to rest.

Training, in order to get good results, has to be done right. Talk to a personal trainer, and tell them what you currently do, and see what they think you should do or not do differently. Best of luck, and let us know how it goes.

[Sohan]

Soreness is a result of inadequate recovery to a physical stress. Exercise performed when you are sore leaves you at risk of injury, and the more intense the exercise, the higher the risk.

If you are very sore, a day of rest can make a big difference. But everyone is different. You are the best judge of your tolerance level. In the meantime, if you want to continue training as hard as you are, seek to maximize your recovery by getting a good diet with plenty of protein and fluids, sleep at least 8 hrs per night, and try to keep your stress level as low as you can. A warm/cold alternating shower can ease recovery. I also find it helpful to try to not do anything physical or mentally stressful for about an hour after my workout.

With respect,

Sohan

[Ziyad]

I find it very valuable to train hard and intensive for periods of two weeks to two months and then spend a fourth of that time without training.

After the break, I'm invariable able to do things I wasn't able to do before.

[baronbvp]

I am an ectomorph, so I lift heavy and do a full-body workout when I lift - for about an hour or 1+15. The next day I do something to keep loose like hike in the forest or go to class. The third day is for rest, and that's the day I am generally sorest if I've lifted too heavy. But by now, I know how to lift to keep the lactic acid out of my muscles and maximize the result, so tightness is a better descriptor than soreness.

Lifting weights or training anaerobically is breaking down muscle with micro tears. Don't underestimate the value of rest so your body can heal and grow. Sohan and Bushido are correct. There is a lot of guidance on the web as well, like on https://www.bodybuilding.com.

[patusai]

I train to some degree every day but I do not train using the same method every day. When I hurt something a lot I give it a chance to rest before continuing

[bushido_man96]

I am an ectomorph

I have been wondering...what is an ectomorph?

[lordtariel]

There's also the burnout factor you have to be careful of. Some people that's not an issue, but it's something to think about. As long as you're varying your workouts, training daily is fine.

[baronbvp]

Ectomorph = skinny punk who can't gain weight. See also "hardgainer." From bodybuilding.com:

A thin, delicate build usually characterizes the ectomorph. This individual has trouble gaining weight and muscle growth takes much longer to achieve and is harder to maintain. The ectomorph is very lean with little body fat and usually very little muscle mass. These individuals tend to be like the endurance athletes such as long distance marathon runners or the tall, very lean super-models.

I don't know about the supermodel part...

[bushido_man96]

Thanks for the definition, baron.