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

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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.

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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.

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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.

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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.

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“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.

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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

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

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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.

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

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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.

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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.

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

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New Year’s Fitness Resolutions Start with Healthy Sleep | Newswise

Newswise — As the New Year approaches, many Americans are setting fresh intentions to eat better and move more — and new data show those habits may deliver an unexpected bonus: better sleep. According to a new survey from the American Academy of Sleep Medicine, 59% of adults say eating a well-balanced diet helps them sleep slightly or significantly better. Staying active throughout the day may also help improve sleep. According to the survey, adults say exercising in the morning (42%) or evening (46%) helps them sleep slightly or significantly better. 

“Sleep is one of three pillars of a healthy lifestyle, including eating a well-balanced diet and incorporating regular physical activity,” said AASM spokesperson Dr. Kin Yuen. “When people make New Year’s resolutions or select their ‘nudge word’ for the year, they often prioritize diet and exercise. These changes don’t just support physical health—they also improve sleep.”

The findings suggest that New Year’s resolutions don’t need to be isolated goals. Improving one aspect of health, whether diet, exercise, or sleep, can create positive ripple effects across all three areas of wellness. This is especially true for younger adults, with those 25-34 being the most likely age group to say a well-balanced diet (64%) or exercise in the evening (60%) helps them sleep better.

“Sufficient sleep significantly reduces the risk of chronic illnesses, such as obesity, heart disease, and even depression and anxiety,” said Yuen. “Whether you’re improving your diet, increasing your activity level, or managing stress, prioritizing sleep gives you the energy and mental clarity needed to start the year strong.”

Here are some tips from the AASM on how to develop healthy sleep habits and reap all the benefits of your New Year’s resolutions: 

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  • Create a consistent bedtime routine — Make sure you are giving yourself enough time to get the recommended seven or more hours of sleep per night.
  • Make time in your daily routine for physical activity — Pick physical activities that you enjoy and that match your abilities.
  • Eat a well-balanced diet — Try to meet the recommended daily servings of fruits and vegetables, grains, and protein.
  • Disconnect from devices at night — Turn off all electronics at least 30 minutes to an hour before your bedtime to help prepare for sleep. 

For more information, or to find a local AASM-accredited sleep center, please visit sleepeducation.org. View 2025 AASM Sleep Prioritization Survey results in the AASM newsroom.

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About the Survey

The American Academy of Sleep Medicine commissioned an online survey of 2,007 adults in the U.S. The overall margin of error fell within +/- 2 percentage points with a confidence interval of 95 percent. Fieldwork took place between June 5-13, 2025, by Atomik Research, an independent market research agency.

About the American Academy of Sleep Medicine   

Established in 1975, the AASM is a medical association that advances sleep care and enhances sleep health to improve lives. The AASM membership includes more than 9,500 physicians, scientists, and other health care professionals who help people who have sleep disorders. The AASM also accredits 2,300 sleep centers that are providing the highest quality of sleep care across the country (aasm.org).  

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