Connect with us

Fitness

Do you train the same set of muscles every day? It can be disastrous

Published

on

Do you train the same set of muscles every day? It can be disastrous

Maybe you are conscious about your thick thighs or eagerly want to get your back into better shape as soon as possible – does that mean you should train them every day in the gym? Nope, you can’t and you shouldn’t.

Training the same set of muscles can go horribly wrong and leave you with severe injuries. Fitness experts as well as doctors warn against it.

Risk of muscle fatigue and injury

“Training the same muscles over and over again can lead to injuries or increased soreness. Muscles need time to recover and rest. After a good workout, you should give your muscles at least 24 to 48 hours to recover so that they get repaired well, and your performance will increase,” says Abhishek Singh, a Raipur-based fitness coach.

Recovery plays an important role in hypertrophy, which is the process of muscle growth.

“Recovery allows for neuromuscular adaptations, which enhances the communication between one’s nervous system and muscles, improving coordination and overall performance. Allowing time for muscle recovery also increases the density of Actin and Myosin filaments within muscle fibres, which enhances contractility or strength,” says Dr Prasad Bhagunde, orthopaedic and arthroscopy surgeon, Saifee Hospital and Breach Candy Hospital, Mumbai.

Advertisement
Experts suggest giving your muscles at least 24 to 48 hours to recover from a good workout. (Photo: Getty)

Robin Nagar, a Delhi-based gym trainer, explains how training the same muscles every day can work against your goals.

“For instance, you train your legs every day; by doing that, you are only breaking down your muscles. During a workout, muscle fibres break down, and it is during rest that they repair and grow. Without proper rest, muscles can become overly fatigued, eventually obstructing recovery. This can lead to injuries and prevent muscle growth (hypertrophy) and strength gains,” Nagar tells India Today.

Now, continuing this pattern without proper recovery can prevent micro-tears in the muscle fibres from healing, leading to chronic fatigue, muscle strain, or even tears.

“Attempting to push through without recovery often results in lowered performance; one may not be able to lift the same weights or complete the same number of reps,” says Dr Bhagunde.

Advertisement

Ever heard of muscle imbalance?

There is also an increased risk of muscle imbalance – a condition where some muscles are strong, but others aren’t. It happens when you focus on only a particular set of muscles or don’t switch up your workout often.

If a daily run is the only form of exercise that you perform, you are not training your other muscles. It is important to train all major muscle groups in the body, to avoid pain and injury risks.

You can develop muscle imbalance if you don’t train all major muscle groups and focus on only one type of workout or a particular set of muscles (Photo: Getty)

People who focus on one particular activity or sport often witness this issue. A study noted that professional soccer players with strength imbalances were four to five times more likely to get a hamstring injury compared to those with no imbalance.

Hence, if you do the same kind of workout every day, it is important to introduce other types of activities as well. And if you are a gym-goer, it is recommended to alternate muscle groups throughout the week to ensure each set receives attention and also gets time to recover.

Advertisement

Safer ways to train the same muscles in the gym daily

The risk of muscle fatigue and injury is especially higher with high-intensity training involving bigger muscles like quadriceps (thighs), hamstrings, glutes (buttocks), back muscles, and chest muscles. Big muscles take longer to recover after being worked out, especially when trained intensely with heavy weights or high volume. If not given enough rest, the muscles can become fatigued, lead to poor performance, affect coordination, and increase the risk of overuse injuries.

“Normally, smaller muscles with low intensity can be trained every day like biceps, triceps, and abs – but only with low-medium intensity,” says Yash Sharma, a Delhi-based fitness YouTuber.

“If you keep the intensity light or moderate, you can perform some exercises every day – like push-ups and biceps curls. The important thing to keep in mind, however, is to not reach the saturation of training and not reach a point where the muscles get more damaged than they can recover from,” Sharma adds.

There are some strategies to training the same muscle groups without overstraining them. (Photo: Getty)

Orthopaedic surgeon Dr Bhagunde agrees and adds that training the same muscle groups daily can be managed safely by changing the intensity and volume of workouts.

Advertisement

“By alternating between high-intensity, low-volume training and low-intensity, high-volume sessions, one can keep engaging their muscles while not straining themselves,” he tells India Today.

In case you want to train your legs every day – for reasons like your mental satisfaction – you can also take up the technique of dividing the exercises throughout the week.

“If you do five exercises on your legs day, spread those exercises out throughout the week. Do one of those exercises each day to avoid overtraining and subsequent problems,” suggests Nagar.

Changing training modality, Dr Bhagunde says, can be an effective way to train the same muscle groups without overstraining them.

“For instance, after a high-intensity session of barbell back squats, one could switch to a lower-intensity activity such as cycling the next day. This method will keep the quadriceps engaged while reducing stress on the muscles. It is crucial to avoid lifting the same weight at high intensity on consecutive days, as this can hinder recovery and raise the risk of injury,” he says.

Advertisement

Oh, and your muscle recovery not only depends on the rest days you are providing to particular muscles, but also on other factors like eating well, staying hydrated, and getting good sleep.

Published By:

Medha Chawla

Published On:

Oct 20, 2024

Advertisement

Tune In

Fitness

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Published

on

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Making healthy, sustainable choices for our health and fitness can often feel like a secondary goal, always on the back burner. The philosophy of Stoicism, originating in Greece and refined in Rome, offers a timeless framework for living well. Its four cardinal virtues, taught by philosophers such as Plato, are wisdom, courage, justice and temperance. These virtues can help you navigate health, wellness and fitness decisions with clarity and purpose by helping you:

  • Make healthier choices (moderation in food/drink; exercise)
  • Reduce stress through focusing on what’s controllable
  • Push outside your comfort zone to grow
  • Act responsibly for our community
  • Find peace by accepting mortality

Together, these lead to a more virtuous, less anxious, and purposeful life, which inherently supports well-being and longer, better living. 

Wisdom (Understanding/Learning)

Wisdom starts with learning, but it also requires understanding what is truly within your control: your judgments, actions and responses. Working out for an hour a day is the easy part of the fitness goal. The other waking hours of making healthy choices are the more challenging parts of the goal. In health and fitness, this means focusing on your habits and mindset rather than worrying about uncontrollable outcomes such as genetics or trendy social media posts from fitness influencers selling supplements. In a nutshell, use wisdom in these three ways to improve health, fitness and wellness: 

  • Control what you can control. Do this especially when faced with setbacks, such as a missed workout or a slip in diet. Redirect your energy toward what you can do next, not what you cannot change.
  • Seek facts, not opinions. Approach nutrition, exercise plans and wellness advice with an objective mind that is based on science. Avoid emotional reactions and look for evidence-based information.
  • Make sound choices. Use reason to evaluate what’s beneficial or harmful for your training and nutrition, avoiding extreme diets or fad workout routines. 

 

Courage (to Push Outside Your Comfort Zone)

Courage is not just about bravery. Courage is more about enduring discomfort and doing the right thing, especially when it’s hard. In your fitness journey, this means pushing through challenges and facing fears, such as trying a new activity or simply walking into a gym for the first time. The courage to challenge yourself with activities you are new to or not good at doing will help you become a well-rounded exerciser with performance and longevity goals. Try these three ways to add courage that enables you to make better decisions:

  • Accept the discomfort that comes with growth, whether it’s physical strain in exercise or emotional struggle in changing habits.
  • Remain focused on your goals and health commitments. Prioritize sleep, rest or recovery, and along with not skipping training days, even when external pressures tempt you otherwise.
  • Act objectively and see your circumstances as they are, not how you wish them to be, and respond realistically to challenges. Assess your progress regularly.

Justice (Fairness and Kindness)

Justice is about treating others and yourself with fairness, kindness and respect. In fitness, much is passed down from the older generation to the younger. Be that person who shares what you know with the next generation. This means supporting a positive training environment, whether at the gym, in group classes or among friends and family.

  • Treat others well by showing encouragement to people at every stage of their health journey, regardless of ability or background. This is powerful in people’s lives and makes you feel good, too.
  • Serve others by sharing knowledge, motivating workout partners, family members, and contributing to a supportive culture of activity to help others build the habit of fitness. Justice is also holding each other accountable.
  • Teach and communicate about your experiences, failures, and successes with humility. Having others learn from your mistakes and experiences is a smart way to communicate with the younger generation and beginners to fitness.

Temperance (Moderation and Discipline)

Temperance is discipline. None of these works can be done without discipline. We must learn to manage desires, impulses and habits to avoid excess in anything. In fitness and wellness, this virtue is vital for long-term success and well being. Training needs to be balanced with recovery, and this takes discipline to make some days easier than others. Too much of any good thing becomes a bad thing.

  • Avoid too much food, social media, supplements or even exercise. Balance is key to optimal performance, longevity and long-term goal achievement.
  • Manage impulsive responses to stress, frustration or temptation, choosing actions that keep you on track with your values and goals.
  • Practice discipline by doing things that are good for you, even when you do not want to.  Working out daily is often the easy part. The rest of the day, when food choices are tempting us to cheat on our diet, is the hardest for most people.

For many who find comfort in making the easy options or cheating on diets, you can also experience the same comfort (dopamine hit) by not doing it and choosing the healthier choice. These four virtues work together to flip the switch on how your body responds to new disciplined actions. For example, justice requires wisdom to discern the right action. Then, it takes courage to act on those insights and push yourself outside the comfort zone. Finally, deciding to be disciplined and hold firm is the temperance that avoids selfishness or excess. In your health journey, applying all four virtues helps you stay resilient, make thoughtful choices, and build a sense of purpose and connection.

You can also use the Military.com Fitness Section to aid your health, wellness, and fitness journey. There are thousands of articles and videos full of practical tools for building resilience, mitigating stress and disciplined living for optimal performance and longevity. By focusing on what you can control, acting with courage and kindness to others, and practicing self-discipline, you create a foundation for lasting health and wellness, not just for yourself, but for the wider community as well.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

Advertisement

Story Continues

Continue Reading

Fitness

This is the best budget-friendly fitness tracker we have tested this year

Published

on

This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

Continue Reading

Fitness

Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

Published

on

Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

Advertisement

Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Advertisement
Continue Reading
Advertisement

Trending