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Working your muscles every other day all week is probably too much training.
According to the recommendations from the U.S. Department of Health and Human Services (HHS), all adults should be doing strength-training exercises two days a week, working all the major muscle groups. Sticking to that two-day-a-week schedule works for some people, but if you're itching to hit the gym more often or you don't have time for a full workout all at once, another option is to work different muscles on alternating days. This can work, but don't assume you need to do weight training every day, even if you are alternating the muscles you use.
How You Build Muscle
Strength training causes tiny tears in your muscle fibers. Those torn areas are the places where new muscle tissue will grow, but it takes time for your body to synthesize that new muscle tissue. That's why you've probably heard that you're not supposed to work the same muscles two days in a row or that you're to give your muscles at least 24 hours' rest in between sessions. If your muscles are sore, you're going to need to wait even longer than that 24-hour minimum.
With the idea of muscle repair in mind, one possible routine may be an upper-body and lower-body split. On one day, you might do upper-body exercises such as bench presses, biceps and triceps curls, upright rows, pushups and pullups, for example. The next day, you could focus on exercises that work the lower body, which might include squats, lunges, sled presses and calf raises. You don't get much more benefit doing strength training more than two days a week, reminds ExRx.net, so with this type of schedule, you'd be weight training four days of the week, possibly with a day or two off in the middle of the week. Another possibility would be to break the routine up three ways, including arms, legs and core exercises. You could do curls and chest presses one day, then pullups, planks and crunches another day and squats and leg presses the third day, for example. With that routine, you'd get to be in the weight room six days a week.
A Word About Cardio
Strength training is not the only form of exercise you should be concerning yourself with. HHS also recommends that all adults do at least 150 minutes of moderate-intensity cardiovascular exercise each week. This could include walking, jogging, cycling, fitness classes or any other routine that gets your heart pumping faster. With cardio, it's OK to do the same exercises on consecutive days, though over time, your body will become adapted to the routine and you're likely to find that you're not burning as many calories or making the big gains in endurance you once did. Here again, variety is helpful. Try alternating your cardio routine by changing the intensity throughout the routine. You might hit a series of hills or do speed intervals, for example. Another option is to switch between different forms of cardio throughout the week. This can also help cut the boredom that derails a lot of people's efforts to stay fit.
Signs of Overtraining
You may be really motivated to get into the gym to build muscle, burn calories or just to feel better, but don't let your motivation lead to overtraining. If you're experiencing fatigue, irritability or a lack of strength doing something that you could once do easily, it could be a sign that you're pushing your body too hard. Other signs of overtraining include muscle or joint pain, insomnia, lack of appetite, menstrual disturbances or an elevated heart rate during exercise. If you're experiencing any of these signs, the best course of action is to take some time off from exercise. A few days may be enough, but some athletes need weeks to recuperate. The bottom line is to listen to your body and don't push it beyond its limits. If you do, you can risk getting an injury that could remove you from exercise for a long time.