Lifting weights every day 🤮 vs Mixing it up 🙂↕️
I love a good lift sesh, but have you ever felt your weeks become monotonous after cycling through the same lift and rest day routine?
I switch up my movement to keep myself motivated and help me look forward to the weightlifting days.
Here’s my current split which is beginner friendly and meant to be a guide for you to tailor your schedule to your needs 😌
Monday 👉 Back & 20 min treadmill intervals (1 min sprint, 30 second rests)
Tuesday 👉 Glutes 😤
Wednesday 👉 HIIT (high intensity interval training) & a lil upper body if I’m up for it
Thursday 👉 Quadz
Friday 👉 Full Body Weighted (start with a compound movement like deadlifts then hit a mix of upper and lower body sets)
Saturday 👉 Full Body, Legs Focused (I’ll do some squat variation on a pendulum, hack machine or barbell, then mix up different movements for lower accessory muscles)
Sunday 👉 Rest day 🤲
This is just a general guide for how to keep things interesting. You want to add in days where you’re hitting high intensity training such as cardio intervals, those will challenge you and allow for benefits outside of weightlifting like increasing that V02 max. Replace one of the Full Body days with a rest day if 6 days a week doesn’t work for your schedule.
Let me know in the comments if you’re looking for a detailed breakdown of each day with specific workouts, sets, and reps 😉 or if you want a guide on how to build your workout split from scratch
Hey fitness fam! So, that burning question: should you lift weights everyday? I get it. When you're passionate about the gym, it's tempting to think more is always better. For a long time, I was caught in that cycle, hitting the weights hard day in and day out, convinced it was the fastest path to progress. But honestly? It led to burnout, boredom, and even some nagging aches that just wouldn't go away. I realized my body (and mind!) needed a different approach. That's why I started experimenting with my Workout Split. The idea isn't to stop being active daily, but to intelligently mix it up so you're not constantly stressing the same muscle groups or getting stuck in a rut. Think about it: your muscles need time to repair and grow after a tough session. If you're hammering chest and triceps Monday, and then again Tuesday, you're not giving them adequate recovery. This can actually hinder your progress and increase the risk of injury – definitely not what we want! What I've found to be a game-changer is designing a Current Workout Split that prioritizes both intensity and intelligent recovery. Instead of feeling guilty on a 'rest' day, I now embrace active recovery or focus on different aspects of my fitness, like cardio or flexibility. This approach genuinely works for everyone, from beginners just starting their fitness journey to seasoned lifters looking to break through plateaus. It's all about tailoring it to your body's needs and your schedule. For example, my split integrates dedicated days for specific muscle groups, but also includes high-intensity interval training (HIIT) and full-body days with varying focuses. This ensures I’m challenging my cardiovascular system, building overall strength, and allowing specific muscle groups ample time to recover before their next heavy lift. It keeps things exciting, too! No more dreading Mondays because it's 'leg day again' – now it's about what new challenge I can tackle. If you're asking yourself should you lift weights everyday, my advice is to consider diversifying your routine. Maybe you love lifting, but could one day be a yoga session, a long walk, or some dynamic stretching? Or could you dedicate certain days to upper body, lower body, and then a full-body conditioning session, allowing for varied intensity and muscle group focus? The goal is sustainable progress and genuine enjoyment. Your body will thank you for the variety, and your motivation will soar! It's not about being less active, but about being smarter with your activity.
