Are you wondering if you’re doing more harm than good with your regular full body workouts?
If so, this article will provide you with everything you need to know to choose the right workout strategy for you, including suggested schedules and safety tips.
Is It Advisable to Do a Full Body Workout Every Day?
If you’re trying to transform your body and get into the best shape of your life, you might think that the best way to go about this is by working out as hard as you can and as often as you can.
But completing a full body workout every day can be dangerous. And although it can be tempting to push yourself with a daily full body workout, doing so can actually slow down your progress.
We’ll get into the details in a bit, but it is generally not advisable to do a full body workout every day.
Full Body Workout Week Schedule
As we’ve already said, working out every part of your body every day of the week is dangerous and ineffective. There are two ways to get in a full body workout each week though:
Hard and Slow
Work out three days a week (for example, Monday, Wednesday, and Friday). This gives you the chance to work out your entire body while still giving it the rest it needs between workouts. The Ultimate Body Works is a great machine for full body workouts. Learn more here.
Slow and Steady
If you prefer to be at the gym every day, you can still do this without putting your health at risk.
Follow a schedule that provides each part of your body with at least one day of rest after exercise.
Work your arms on Monday, your legs on Tuesday, do cardio on Wednesday, and repeat.
This is more commonly known as a focused area workout, and while many would argue that it’s not full body, it is a way to get the results you’re after in a safer manner if you can’t stay away from the gym.
Whichever workout you choose, you should always take at least one full day off each week.
How to Stay Safe While Doing a Full Body Workout
Safety should always be your priority when working out. Here are a few tips to keep in mind:
- Spend a few minutes getting your blood flowing and increasing muscle temperature.
- Stretch before completing any repetitions.
- Use machines properly and never exceed your weight limit.
- Mix up your routine a bit to avoid overuse injuries.
- Stay hydrated!
- Spend a few minutes cooling down after every workout.
What to Eat Before and After a Full Body Workout
Providing your body with the proper nutrition before and after a workout can have tremendous positive effects. Here are some ideas for before and after fuel that can get you through your workout and recovery:
- Whole-wheat toast: Carbs are your best friend before a full workout. Make sure you choose a mixture of carbs so that their associated energy is released throughout your entire workout and not just at the beginning.
- Smoothies: Smoothies are a favorite pre-workout beverage. You can customize them to meet your individual needs. Try a mixture of yogurt and fresh fruit. No need to go overboard on the protein, despite what you may have heard. About 15 grams will do just fine.
- Other suggestions: Greek yogurt, trail mix, bananas, oatmeal
- Grilled chicken: Now that your body is in recovery mode, a piece of grilled chicken will provide you with protein and nutrients to begin the healing process in your muscles. Try a serving of fresh vegetables on the side to round out your meal.
- Chocolate milk: If you don’t have time for a full meal after your work out, try a cold glass of chocolate milk. There are carbs and protein along with water to keep dehydration at bay. Water or sports drinks are options as well, but chocolate milk is quickly becoming a favorite at the gym.
- Other suggestions: salmon, tuna, sweet potatoes, eggs, avocado
Reasons Why You Shouldn’t Do a Full Body Workout Every Day
There are several reasons for not doing a full body workout every day. There are mental and physical risks to consider, such as the following:
Running Out Of Steam
Let’s say you start your workout with a bit of cardio to get your heart rate up. You give it your all and once the time runs out, you grab a drink of water and head off to start your strength training.
But the problem with this is you’ll find that you can’t perform as well as you should be able to as your workout continues, simply because exhaustion is beginning to set in.
Even if you skip the cardio, giving 110% throughout your entire workout can take more than what you have.
Maybe working out is your way of releasing stress and decompressing. This makes it a healthy activity, but over time, it can turn into an obsession.
Maintaining a healthy relationship with your workout schedule is important. You should always be focused on your workout routine with your health in mind.
Heading to the gym to beat yesterday’s time or weight can be a way to push yourself, but it can also signal the start of an unhealthy obsession with pushing yourself past your limits, especially if you’re compromising the long-term physical benefits of working out for the sake of beating your numbers today.
This is probably the most important reason for not completing a full body workout every day. When you exercise, microscopic tears develop within the muscles you’re using. This is normal, but it’s still classified as trauma to the body. As your body repairs the tears, muscles grow larger and stronger. Without time between workouts, your muscles can’t heal and progress slows down drastically. Overworked muscles are also at a higher risk of injury.
Remaining committed to your workouts is admirable. Just make sure that you’re considering the long-term effects of your workouts and creating a healthy balance between hitting the gym and relaxing your body.