“When you train with the same weight week-to-week, over time, your body will adapt to the resistance, and you won't see gains in muscular strength,” says Jacque Crockford, an exercise physiologist with the American Council on Exercise.
No, it is not advisable to train the same muscle group every day using light weights. It is best to allow the muscle to rest and recover between workouts, so training the same muscle group two or three times a week is recommended.
Muscle Recovery: Muscles need time to recover and repair after a workout. Lifting the same weights every day can lead to overtraining and insufficient recovery, which can hinder muscle growth and increase the risk of injury. It's typically recommended to have rest days or to alternate muscle groups.
The rule I use for both dumbbells and cable exercises is if both hands grip the same bar or handle, use the total weight: if each hand has its own bar or handle, use the weight for one hand.
The 3 3 3 exercise routine is a structured workout plan designed to improve strength and endurance through its unique approach of repetition and sets. This method focuses on performing exercises in sets of three, with each set consisting of three different workouts, repeated three times.
The 30-60-90 interval training workout consists of three sets with three intervals. The first set includes three intervals of 30 seconds, followed by three intervals of 60 seconds and three intervals of 90 seconds. After each interval, rest for the length of the interval.
The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.
The answer? A resounding yes. Dumbbells are one of the top resistance training tools for both beginners and elite athletes. Their effectiveness at building strength and muscle makes them a staple for any fitness routine – and their storability makes them a staple for any home gym.
Lift an appropriate amount of weight.
For most people, a single set of 12 to 15 repetitions with a weight that fatigues the muscles can build strength efficiently and can be as effective as three sets of the same exercise. As you get stronger, gradually increase the amount of weight.
Doing the same strength workout every day
When you lift heavy weights, your muscles actually tear a little. Taking a day off between workouts gives those taxed muscles time to recover and allows your body to flush out products like lactic acid that build up while lifting.
Depending on how often you're lifting weights, adding small weight increases every 3-4 weeks is a good approach.
“When you train with the same weight week-to-week, over time, your body will adapt to the resistance, and you won't see gains in muscular strength,” says Jacque Crockford, an exercise physiologist with the American Council on Exercise.
It's actually recommended not to train everyday and ensure you have rest days. The ideal is every other day, or 3 times a week. This allows your body to rest and 'repair' itself, and it is during this time that the muscle increases.
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.
One of the biggest mistakes made by gym goers is training two big muscle groups in the same training session. Combining leg and back exercises, for example, requires a lot of energy and puts pressure on the nervous system.
Our muscle mass and strength increase after we're born, peaking around age 30 to 35, according to the National Institute on Aging. From there, muscle performance dips steadily but slowly, with a more precipitous decline in our mid-60s, Clark says.
Yes and no. Post-workout soreness does mean that your workout was challenging enough. Muscle soreness does tell you that you have incurred some degree of muscle damage, which we know is vital for muscle growth. However, muscle soreness doesn't reflect the extent of muscle damage that results from your workout.
Yes, 30 lb dumbbells can certainly help you build muscle, especially if you are a beginner or intermediate lifter. As long as you challenge your muscles with proper form and a variety of exercises, you can achieve muscle growth and increased strength with 30 lb dumbbells.
Benefits of dumbbell exercises for weight loss
A 2021 study published in the journal Sports Medicine found that resistance training or weightlifting can help reduce body fat percentage, body fat mass and visceral fat in healthy adults. Dumbbell exercises may not only help you lose weight, but gain muscle too.
Rest each muscle group for at least 48 hours to maximise gains in strength and size. Varying your workouts can help you push past a training plateau.
Two-a-day workouts can be an effective way to improve conditioning and meet your fitness goals. But beginners shouldn't jump into working out twice a day. Doing so could cause injury or overtraining. People new to exercise can benefit from gradually increasing physical activity throughout their day.
Experienced fitness expert and author, Steven Farmer, explains how the 90/10 Fitness program—in which you get 90 percent of your results from just focusing on the 10 percent that matter—is the only way anyone should train, especially in a world with a million things that person needs to be doing.