Strength every day

[Anonymous]

I’ve noticed the single highest correlation with whether I sleep well is whether I did strength training the day before. It doesn’t have to be a lot (five minutes of bodyweight leg exercises is enough to have a result) but it really makes a difference. But I’m not sure if it’s safe or effective to do this every day, because every set of guidelines I’ve read recommends taking a day off between, and even if I do core stuff one day and leg stuff the next there’s still a lot of overlap between muscle groups that should probably be allowed to rest.

Advice would be welcome! I do a lot of walking but it doesn’t seem to have the same impact on my sleep, and I just had a baby in June so I’m still in “recover my strength and stamina” mode — and really trying to improve the quality of the sleep he lets me get!

[Anonymous]

Following this-- I notice my sleep is much better when I do intense cardio for at least 20 min. I don't do strength training anymore. You inspire me to look into it-- especially the body weight option!

[Anonymous]

If it works it works! I’m not sure it impacts my sleep but it makes my whole day better. It’s really, really good for your body.

there’s nothing risky about doing it every day. Just alternate muscle groups if you are lifting heavy or alternate exercises. the only times I really feel like I need to rest is if I’m very sore because my trainer kicked my but. The few times I’ve injured myself were due to bad form.

[Anonymous]

Anonymous wrote:If it works it works! I’m not sure it impacts my sleep but it makes my whole day better. It’s really, really good for your body.

there’s nothing risky about doing it every day. Just alternate muscle groups if you are lifting heavy or alternate exercises. the only times I really feel like I need to rest is if I’m very sore because my trainer kicked my but. The few times I’ve injured myself were due to bad form.

I’m not lifting heavy yet — I did a bit before I got pregnant but I’m back at bodyweight stuff. I guess a better way of phrasing my question would be, is the advice to skip days to do with the most effective way of building strength or to do with avoiding injury? Because at least right now, I don’t really care if I’m increasing my performance optimally — I just want that sweet sweet “I worked out” feeling.

[Anonymous]

Anonymous wrote:

Anonymous wrote:If it works it works! I’m not sure it impacts my sleep but it makes my whole day better. It’s really, really good for your body.

there’s nothing risky about doing it every day. Just alternate muscle groups if you are lifting heavy or alternate exercises. the only times I really feel like I need to rest is if I’m very sore because my trainer kicked my but. The few times I’ve injured myself were due to bad form.

I’m not lifting heavy yet — I did a bit before I got pregnant but I’m back at bodyweight stuff. I guess a better way of phrasing my question would be, is the advice to skip days to do with the most effective way of building strength or to do with avoiding injury? Because at least right now, I don’t really care if I’m increasing my performance optimally — I just want that sweet sweet “I worked out” feeling.

At the level you are talking about it’s more to avoid injury. I wouldn’t worry about.

The adaptations you are seeking come when resting, but most anybody doing anything serious would consider what you are doing as a rest/mobility day.

Have at it, and listen to your own body. Glad it is helping with the overall recovery.

[Anonymous]

Anonymous wrote:

Anonymous wrote:If it works it works! I’m not sure it impacts my sleep but it makes my whole day better. It’s really, really good for your body.

there’s nothing risky about doing it every day. Just alternate muscle groups if you are lifting heavy or alternate exercises. the only times I really feel like I need to rest is if I’m very sore because my trainer kicked my but. The few times I’ve injured myself were due to bad form.

I’m not lifting heavy yet — I did a bit before I got pregnant but I’m back at bodyweight stuff. I guess a better way of phrasing my question would be, is the advice to skip days to do with the most effective way of building strength or to do with avoiding injury? Because at least right now, I don’t really care if I’m increasing my performance optimally — I just want that sweet sweet “I worked out” feeling.

I think as long as you are mixing up the types of exercises you are fine! And not pushing yourself really hard. The times I hurt myself were due to new exercises or too much repetition. Also even if you tweak something you’ll recover. Running is probably far more likely to result in injury.

I like to mix up my home workouts with strength, flexibility and a little burst of tabata intervals at the end on an exercise bike. (The Assault Bike - it’s amazing. None of this peloton stuff.) Variety is key.

[Anonymous]

Anonymous wrote:I’ve noticed the single highest correlation with whether I sleep well is whether I did strength training the day before. It doesn’t have to be a lot (five minutes of bodyweight leg exercises is enough to have a result) but it really makes a difference. But I’m not sure if it’s safe or effective to do this every day, because every set of guidelines I’ve read recommends taking a day off between, and even if I do core stuff one day and leg stuff the next there’s still a lot of overlap between muscle groups that should probably be allowed to rest.

Advice would be welcome! I do a lot of walking but it doesn’t seem to have the same impact on my sleep, and I just had a baby in June so I’m still in “recover my strength and stamina” mode — and really trying to improve the quality of the sleep he lets me get!

At this level you don't need a rest day. Rest are more necessary when you are really pushing yourself and lifting heavy or for long periods of time.

[Anonymous]

To be clear, sometimes I do whole 20 minutes of bodyweight exercise. But see above re baby.

[Anonymous]

core
legs
chest and back
arms
repeat
That way you are giving the muscle group ample days to rest

[Anonymous]

Anonymous wrote:To be clear, sometimes I do whole 20 minutes of bodyweight exercise. But see above re baby.

you can do squats w the baby in a sling! squats, reverse lunges, walking lunges. but stop if your knees complain.

[Anonymous]

A five minute workout every day isn’t going to be bad for you.

[Anonymous]

Anonymous wrote:

Anonymous wrote:If it works it works! I’m not sure it impacts my sleep but it makes my whole day better. It’s really, really good for your body.

there’s nothing risky about doing it every day. Just alternate muscle groups if you are lifting heavy or alternate exercises. the only times I really feel like I need to rest is if I’m very sore because my trainer kicked my but. The few times I’ve injured myself were due to bad form.

I’m not lifting heavy yet — I did a bit before I got pregnant but I’m back at bodyweight stuff. I guess a better way of phrasing my question would be, is the advice to skip days to do with the most effective way of building strength or to do with avoiding injury? Because at least right now, I don’t really care if I’m increasing my performance optimally — I just want that sweet sweet “I worked out” feeling.

You can do 15-20 min of upper body combined with 10 min hiit, next day lower body, then rotate to give the muscle a break.

[Anonymous]

Anonymous wrote:core
legs
chest and back
arms
repeat
That way you are giving the muscle group ample days to rest

There is no need for a separate arms day. If anything do chest and back on separate days.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:If it works it works! I’m not sure it impacts my sleep but it makes my whole day better. It’s really, really good for your body.

there’s nothing risky about doing it every day. Just alternate muscle groups if you are lifting heavy or alternate exercises. the only times I really feel like I need to rest is if I’m very sore because my trainer kicked my but. The few times I’ve injured myself were due to bad form.

I’m not lifting heavy yet — I did a bit before I got pregnant but I’m back at bodyweight stuff. I guess a better way of phrasing my question would be, is the advice to skip days to do with the most effective way of building strength or to do with avoiding injury? Because at least right now, I don’t really care if I’m increasing my performance optimally — I just want that sweet sweet “I worked out” feeling.

You can do 15-20 min of upper body combined with 10 min hiit, next day lower body, then rotate to give the muscle a break.

+1.

[Anonymous]

The one day break is for those doing intense exercise. Most bodyweight exercises can be done daily