Can I Work Out Twice a Day?

Maybe your first workout of the day felt awesome, or you’re trying to hit a fitness goal before a specific deadline. Many Gold’s Gym trainers hear the question, “Is working out twice a day bad?” almost every day.

We get it—when you’re focused on making progress, doubling up on workouts sounds like a great idea.

But before you dedicate your time to hitting the gym twice a day, it’s important to consider that overtraining might also hinder your progress. Keep reading to explore the pros and cons of exercising twice daily, plus our team’s best tips for maximizing your gains while minimizing the risks of overtraining.

Note: The content provided in this guide is strictly for informational purposes only. Always consult your physician before starting a new exercise regimen.

Pros of Working Out Twice a Day

Whether working out twice a day is ideal depends on many factors, such as individual goals, current fitness level, and workout routine.

One of the biggest upsides is that it’s easier to achieve weekly exercise goals.

According to WHO Guidelines on Physical Activity and Sedentary Behavior, adults and older adults should aim for 150 to 300 minutes of physical activity per week.

Working out twice a day means you can reach that number faster—especially if you’re splitting up different types of training, like strength and cardio.

Here are additional potential benefits of working out twice a day:

• According to research, working out twice a day can result in greater muscle strength than working out once a day.
• Additionally, two-a-day workouts yield greater muscle activation, which could increase the likelihood of muscle hypertrophy over time.
• Another apparent benefit to two-a-day training sessions is that you’re less likely to overtrain in a single session since your daily regimen is spread over two sessions. It gives the body time to recover between efforts.

Cons of Working Out Twice a Day

Despite the benefits of working out twice a day, there are trade-offs to consider. The increased training frequency is great for reaching goals, but may also put unnecessary strain on the body if poorly executed. Overdo it, and you risk developing Overtraining Syndrome (OTS).

The two-a-day approach can bring these possible drawbacks, especially if the workout routine lacks balance and structure:

• Without a balanced, well-planned workout schedule, one may risk overtraining, leading to overuse injury and increasing the likelihood of training burn-out. Both of these can significantly derail progress.
• Overtraining can cause insomnia, which will also impact rest and recovery. Exercising while exhausted isn’t just suboptimal for one’s progress, but is also potentially dangerous.
• Some individuals may experience constant muscle soreness and low energy levels, both of which are symptoms of overtraining.

Structuring a Safe Two-a-Day Workout

One of the simplest ways to structure a two-a-day workout is by splitting your sessions to target different muscle groups. Check out the routines below to see what we mean.

But first, consult your doctor before you work out twice a day using this routine. Everyone’s body responds differently, and yours may do better with a slightly different exercise program.

Morning Cardio Session

In the morning, cardio wakes up the entire body and gets the heart pumping. But don’t stress if the idea of an early morning run isn’t appealing.

There are many different cardio exercises. A few of our favorites include:

• HIIT (High-Intensity Interval Training) – For a more challenging workout, HIIT cardio is the way to go. You can apply HIIT to any kind of cardio. Basically, you work out at a high intensity for an interval, then slow down for a short period, and repeat.
• Cycling – Stationary bikes are great if you like to multitask during your workout. Just choose your favorite settings, and you’ll be ready to watch a show, listen to a podcast, or even read a book while you exercise.
• Running – You have full control when you run on a treadmill at Gold’s Gym. Run on a flat, level surface at your own pace, or add an incline to kick things up a notch.

As for duration and intensity, try these basic guidelines to get you started.

Running:

• Spend two to five minutes warming up at a walking pace.
• 4 MPH is a good speed to start with. Adjust speed as needed throughout the session.
• Aim to run for 30 to 60 minutes while maintaining your target heart rate (220 minus your age, then multiply by 0.6).

Cycling:

• Spend two to five minutes warming up at a comfortable pace and low resistance.
• First, try for a speed of 15 to 20 MPH. Listen to your body and adjust when needed.
• Aim to cycle for 30 to 60 minutes. But as a beginner, it can take time to build your endurance to this level.

HIIT:

• Pick a specific cardio exercise, like running or cycling.
• Spend five minutes warming up, gradually increasing pace or intensity.
• To start the high-intensity workout, spend 30 seconds going as fast as possible.
• Slow to a normal pace for 50 seconds.
• Repeat six times. As you build endurance, you can shorten your rest periods.

Evening Weights Session

With cardio out of the way, it’s time for weightlifting. Our fitness coaches recommend these strength training exercises:

• Seated cable rows – Targets the upper back, shoulders, and arms.
• Deadlifts – Targets the hamstrings, glutes, back, core, and traps.
• Bench presses – Targets the chest, shoulders, and arms.
• Overhead presses – Targets the shoulders, triceps, upper back, and core.
• Squats – A full-body movement that targets multiple muscle groups.

Here’s a basic routine utilizing these specific moves:

• Seated cable rows – 10 reps. 3–4 sets. 45–60 second rest between sets.
• Deadlifts – 12 reps. 3–4 sets. 45–60 second rest between sets.
• Bench presses – 10–15 reps. 2–3 sets. 45–60 second rest between sets.
• Overhead presses – 10 reps. 3–4 sets. 45–60 second rest between sets.
• Squats – 10–12 reps. 2–3 sets. 45–60 second rest between sets.

Importance of Recovery

Giving the body time to recover between workouts is essential for building muscles. Recovery is a key aspect of training because it allows the body to rebuild itself and induce muscle hypertrophy.

All this is to say that recovery is vital, especially if you want to take your strength and endurance to new heights. Working out twice a day is bad only if you work the same muscles and neglect proper recovery.

Gym Twice a Day: Listening to Your Body

Now, you know quite a bit about why minimizing the risk of overtraining is crucial. But what are the signs? And how do you safely respond?

According to physicians, your body has many ways of indicating that you’re overtraining. Here are a few you might notice during a gym session:

• You’ve started skipping gym days or cutting sessions short because you’re frustrated.
• Your overall gym performance has plateaued or started to decline.
• Your leg muscles feel “heavy” even during low-intensity moves.
• You suddenly don’t have the strength to keep training at your current level.

During your daily life, these can also be a sign of overtraining:

• Prolonged fatigue, no matter how much rest you get.
• You often feel tense, depressed, or on edge.
• You’re getting sick more and more often.
• The quality of your sleep is suffering.

If you start noticing these symptoms, a smart next step is to adjust your routine. Otherwise, you’re essentially driving a car with an empty gas tank.

Try these tips to make sure you’re listening to your body and to modify your exercise regimen when needed:

• Give yourself at least six hours between each workout session.
• Add in flexibility and mobility exercises to stay active without straining yourself.
• Include warm-ups and cool-downs in every session to better support muscle health.
• Consider active recovery on lighter days, such as a yoga class or walking on a treadmill.
• Start scheduling one or two days per week that are 100% focused on recovery.
• Track your progress over time so you notice plateaus before they become an issue.
• Keep a workout log that includes what you do in each session and how you feel afterward.

Conclusion: Can You Workout Twice a Day?

All in all, hitting the gym twice a day can be a great way to level up your exercise regimen, so long as you listen to your body and follow a balanced, well-structured routine.

Otherwise, you might put yourself at risk of overtraining and having to spend months in recovery. Nothing is more frustrating than putting your fitness goals on hold due to muscle injuries.

Still thinking, “Okay, but is working out twice a day bad for my specific body type and fitness goals?” Stop by your local Gold’s Gym to speak with one of our passionate, supportive staff members about creating a personalized fitness plan that works for your body and goals!