Reevaluating Rest Days: How Often Can You Really Train?

How much time should you take off between workouts? If you're not a beginner, it turns out you might not need as much rest as you think.

A common belief in the fitness world is that you need at least 48 hours of recovery before hitting the same muscle group again. So, if you trained your chest and back on Monday, you’d wait until Wednesday to target those muscles again. However, recent research has put this notion to the test, examining what happens when you train intensely for four consecutive days with a moderate volume of exercise.

The study, involving experienced lifters, found that training every day didn't hinder performance—in fact, it often improved it. Participants performed just 2 sets of 11 different exercises each day. The first set involved 10-12 reps, while the second set focused on pushing to near failure, but with a crucial caveat we’ll discuss shortly. By day four, many participants were actually able to perform more reps than they did on day three.

So, what does this mean for your workout routine? The study’s findings are particularly relevant for advanced lifters. Beginners or intermediates might still need more recovery time, as their bodies are less accustomed to frequent high-intensity training. Importantly, the participants were instructed not to push each set to absolute failure but to leave at least one rep in reserve. This approach, combined with their advanced training experience, allowed them to train more frequently without compromising recovery or strength.

For those who prefer shorter, more frequent workouts, this research is promising. You don’t need endless sets to see results. Instead, if you can push yourself hard for a couple of sets and maintain a consistent gym schedule, you can achieve impressive gains without overloading your body.

One thing to note: participants did report feeling quite fatigued. While this didn’t affect their performance in the study, it’s something to consider if you’re planning to adopt this approach for a longer period. Balancing intensity with adequate recovery will help you stay on track and avoid burnout.