If you’re anything like me, you get impatient looking in the mirror every day and waiting to see your body transformation take place.
Reaching your fitness goals takes time. However, it stands to reason that this time will be shorter if you work out harder and more often.
That begs the question: can you work out twice a day? And are two-a-day workouts a good idea for someone who wants to make faster and more meaningful progress?
Keep reading and we’ll explain all you need to know, including the risks, benefits, and how to work out twice a day while minimizing the chance of any negative effects.
Can You Work Out Twice a Day?
Yes, it’s definitely possible to work out multiple times in one day.
Professional athletes typically train at least twice a day. They might mix technique and gym sessions, or do weights and cardio or mobility on the same day.
It’s still possible if you’re not a professional athlete, too. But it is advisable to have a decent fitness level before you start pushing yourself super hard.
There are risks to consider, as well as benefits from working out multiple times a day. We’ll look at these next.
Benefits of Working Out Twice a Day
As you’d expect, you can progress faster if you work out more regularly.
Progress comes from the total volume you’re able to get through. This could mean the total number of reps you’re able to put out in each exercise, the number of miles you run or bike, the number of laps in the pool.
Working out twice a day lets you fit more training sessions into your week, and achieve more training volume.
Two-a-day workouts are also likely to provide more health benefits, such as improved cardiovascular health and lower risk of all-cause mortality.
At the very least, you’ll hit the minimum markers required (experts recommend 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week) in fewer days, which will work better if your schedule is completely full on some days and empty on others.
Risks of Working Out Twice a Day
Working out twice a day comes with a serious risk of overtraining.
If you push yourself too hard, without giving your body enough space to recover, you’ll likely face a range of symptoms that affect your training, as well as everyday life.
You’ll likely feel fatigued, both mentally and physically. Your training output will be diminished. You may be more at risk of injury, and take longer to recover.
Your immune system will also be compromised, and you may find you get sick easier.
It’s like redlining your car for miles and miles. Eventually, the motor’s going to blow. Your body’s the same, and you need care to ensure you don’t burn yourself out.
How to Do Multiple Workouts Per Day Safely and Effectively
It’s possible to do multiple training sessions a day, if you’re smart about how you train.
You need the right fuel, recovery, and training plan to make it work.
Let’s take a look at how to do two-a-days the right way.
Start Slow
It’s best not to try and hammer out two hyper-intense workouts in the same day.
Instead, lower the intensity and duration of both sessions, until your body gets used to the output, and you can slowly start doing harder workouts.
Vary Your Workouts
If you work out one muscle group in the morning, there’s no way those muscles are going to be sufficiently recovered to work them out again in the evening.
Mix up your workouts so you train different muscle groups and energy systems with each session. You could train chest in the morning and legs in the evening, or do weights in one session and cardio in the other.
Get High-Quality Sleep
You won’t be able to maintain such a high training frequency without getting a decent sleep.
Sleep is the most important part of the recovery process. Getting enough sleep – particularly high-quality, deep sleep – is vital for your body to fully recover from two-a-days, and to allow you the energy you need to get through long training days.
Eat Enough Calories
If you’re working out twice a day, you’ll be expending a lot of calories. This means your body will need a lot of calories coming in, to support those going out.
Trying to maintain an extreme caloric deficit will end up doing more harm than good. Eat a reasonable diet instead, and ensure you’re adequately fueled for your training schedule.
Maximize Protein Intake
While important for everyone, it’s particularly important for people training at a high frequency to get a lot of protein in their diet.
Protein will help your muscles recover faster, and reduce the impact of heavy two-a-days. Make it a habit to take a shake before or after each workout – particularly on days when you work out twice.
Hydrate During and After Workouts
Hydration is another key part of the puzzle you need to get right if you’re going to train twice a day.
Your body will be expending more water and losing more electrolytes the more often you train. It’s essential that you replenish what you lose, both in terms of fluids and minerals, through an electrolyte mix and/or sports drinks.
Separate Workouts By At Least Six Hours
Your performance will be better the longer you take between workouts, as your body has had more time to recover.
Research suggests that a six hour gap between training sessions is optimal. So if you train first in the morning, aim for your second workout to be late afternoon or in the evening.
Final Thoughts: Is Working Out Twice a Day a Good Idea?
Increasing your training volume is certainly a good way to speed up your progress. And working out twice on some days allows you to fit more into your week, which might make all the difference if you’re trying to juggle strength training and cardio, or conditioning and sports training, for example.
It’s not for everyone, though. It’s taxing on the body, and you risk burning yourself out, or injuring yourself, if you push yourself too hard.
If you’re a serious athlete, or you have the time and the energy for multiple workouts per day, go for it. Just take our tips on board and ensure you fuel your body correctly, and structure your training plan the right way.
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