The Pros and Cons of Working Out Twice a Day

Four week weight loss plan

You probably associate working out more than once per day with professional athletes who are training for their next event, but some people choose to work out twice a day on a regular basis, to keep on tip of their health, fitness and wellbeing. 

But is it okay to work out twice a day?

Actually, it’s perfectly fine to work out twice in one day, just as long you have a structured plan and you don’t over-do things. You also need to make sure that you give your body plenty of rest time between the two workouts. Failing to do this may result in injury and you could end up burning yourself out. 

Still, twice a day workouts are fine as long as you do them safely, give yourself enough recovery time, and fuel your body with healthy nutritious meals that contain enough protein and calories. Also, getting plenty of sleep and keeping yourself hydrated is always essential too. 

The pros of working out twice a day

  • Get stronger faster – If you decide to go to the gym twice a day, you’ll be sending signals to your body that it needs to develop and get stronger quicker. You’ll notice your muscles increase in strength and mass, as long as you fuel your body right too.
  • Burn more calories – By doing cardio workouts twice a day, you’ll encourage your body to burn more calories than it would with single workouts. This will speed up weight loss, as well as help to reduce blood pressure and levels of bad cholesterol. Plus, your energy levels will be boosted, and your stress levels will decrease.
  • Increase your protein synthesis – If you decide to lift and do weight training twice a day, you’ll encourage better strength and muscle gains, while shedding your body fat. Your body’s protein synthesis and anabolic output will be greatly increased, which will result in you having more energy to tackle more intense workouts.
  • Reduce your sedentary time – Leading a predominantly sedentary lifestyle can greatly increase the risk of developing cardiovascular disease. The increased physical activity from double workouts per day will help  with weight loss, therefore lessening the risks.
  • Fight fatigue better – As mentioned, working out twice a day will raise the levels of hormones in your body, which will increase our energy levels, keeping you more productive and alert throughout the day.

Remember, if you’re struggling to fit two workouts into one day, you might find it easier to do a longer session early in the day and then two shorter ones in the evening.  

The cons of working out twice a day

Unfortunately, despite the many benefits, working out twice a day can have some drawbacks, especially if you don’t have a proper training plan in place.

  • The risk of overtraining – If you constantly over exercise your body without giving yourself enough rest time, it can cause problems. Including, straining your neuromuscular system, which increases the chance of developing an injury. 
  • Suppressing your immune system – By exercises too much and not allowing your body to rest, you will negatively affect your immune system. Leaving you vulnerable to developing seasonal infections such as cold or flu, along with mood changes. 

Tips for twice a day workouts

If you do decide to workout twice a day, then sticking to a strength training or high-intensity interval training session early in the day, and something light and low-intensity later can ensure you don’t burn yourself out. 

Make sure you take enough rest between your sessions. This means getting at least 4 to 6 hours of rest between your workouts. You also need to rest different groups of muscles between days so that you don’t overwork one particular group. Remember to have a minimum of one day without working out per week, and if you start to feel faitgues or sore, increase your rest time. Always ensure that your body is well hydrated between workouts, and get plenty of sleep as this is critical to your performance. 

When you first start out doing two sessions twice a day, start things slowly at first. Do one day of exercises and one day of rest, instead of trying to do two days of double workout sessions in a row from the start. You’ll be able to gradually increase the number workout days in a week as your body adapts. Don’t combine super intense workouts together, give yourself a longer more intense session earlier on in the day and shorter exercise sessions in the later part of the day.

Stretch properly before every workout and after you’ve finished exercising as well. And always pay attention to your nutrient and calorie intake on your rest days, as this will help encourage your body to recover faster. 

Stick to a structured workout plan and fuel your body with nutritious meals that provide your body with everything it needs, so that you can achieve your goals.