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.
Yes, working out twice a day can be beneficial if properly planned. Strength in the morning and cardio in the evening, or splitting different muscle groups, can work well. However, recovery is crucial--overtraining can lead to burnout and injury. Proper nutrition, sleep, and hydration help sustain this routine.
Generally it is considered safe to workout twice a day, but you should certainly not be training the same muscle group twice unless you're on PEDs that help you recover faster. This would lead to overtraining, which is counterproductive to making gains.
Remember that your body needs rest to heal and avoid any internal injuries. If your workout intensity is low or if you do different types of exercises in the morning and different ones in the evening, you're good to go. For an instance, cardio or yoga in morning and weight lifting in the evening, vice or versa.
For experienced lifters, training the same muscle group twice a day can be an effective way to build strength and size. This is because it allows you to work different angles of the muscle group, target different fibers, and increase the overall volume of work done in a single session.
Researchers found that the amount of exercise you get has a direct dose relationship to your heart health — the more you get, the healthier your heart will be — and they suggest two full hours a day of moderate exercise should be the new goal.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
Working out every day is okay as long as you do not overexert yourself. It's important to take care of your body so you can produce efforts that support your goals.
Working out twice a day can be safe as long as you do not push your body past its limits. Be aware of how you are recovering and never sacrifice form. Changing into recovery shoes after intense workouts can also help with muscle fatigue.
"Working out when sore is okay as long as it isn't affecting your movement to the point where it's causing you to compensate and do something in a way that's unsafe," says Dr. Hedt. "Muscle soreness can be a deterrent to exercising, but it's temporary and the more you exercise, the less you should feel it.
Fat loss: You'll burn more calories exercising twice a day, which may help you reach or maintain a personal goal weight, Dr. Charlotte says.
The 5/3/1 workout is a powerlifting program designed by powerlifter Jim Wendler. The key concept is to slowly build strength through four barbell weightlifting exercises: the parallel squat, bench press, deadlift, and the shoulder press, also known as overhead press or military press.
Research shows that testosterone levels rise for short periods of time after exercise — ranging from 15 minutes to one hour, depending on the man. Younger men get a bigger post-exercise boost. Testosterone levels also vary throughout the day; levels are typically higher in the morning and lower in the afternoon.
Super-Late at Night
“Rigorous exercise naturally wakes your body up by boosting your heart rate,” Backe explains. “This can take several hours to wind down from.” Although everyone is different—some may be able to fall asleep peacefully post-workout—he recommends avoiding exercise two to three hours before bed.
Keeping all those factors in mind, Samuel says you should be able to work up to three sets of 20 to 25 pushups a day, if you really want to. Sure, you might hear from guys who double or even triple that number—but their reps aren't going to be as effective as yours in the long run.
The 6-12-25 Protocol is a powerhouse training protocol that harnesses the intensity of giant sets to pack high-volume work into a short period. By targeting one muscle group or body part per set, this method takes you through three different exercises with minimal rest, hitting 6, 12, and 25 reps in quick succession.
The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
Morning Exercise
The morning often suits running, walking, and cardio exercise, rather than heavy weight lifting. Make sure you warm up before doing anything strenuous, especially in the morning. Take it easy on your back for a few hours after rising. Don't hop out of bed and try for a deadlift personal best.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
Doing 100 push-ups a day can help build muscle mass, strength, and endurance, especially in your core and upper body. But it can also increase your risk of muscle imbalances, injury, and overtraining. It's important to focus on proper form when practicing push-ups.
Too Much Cardio 🏃♀️ Endless cardio sessions can actually make you feel “fluffy” rather than toned. While cardio has its place, excessive cardio can strip muscle mass, leaving you with a softer look. Strength training should be the foundation of your routine if your goal is a lean, toned physique.