Is it ok to work out the same muscle groups each day if you are not having any pain?

Question

Coaches tell my 16 year old daughter not to work out the same muscles day after day because the muscles tear down and don't have a chance to repair. My daughter and I lift daily, about 4 sets of bench presses each but neither of us are ever really sore. Maybe some very slight soreness at the most. Is this okay?

Answer 1

the intensity of training dictates the frequency of training.

if a person has a 1 repetition maximum of 100 lbs on the bench press training with loads less than 60% of the 1RM would not induce microtrauma to skeletal muscle or tax the central nervous system.

they could bench press 60 lbs or less daily with no adverse effects but there would be no gains in strength made either. the muscles would be getting daily exercise so there would still be some benefit.

Answer 2

No, it isn't okay. Your daughter's coaches are right. In order for weight training to be effective (that is, to have the desired result of building strength and muscle), there must be time allowed for the muscles to adapt to the work. If you train the same muscle every day, there is never any time for the muscles to adapt. The whole point behind weight training is to elicit adaptations to the work you do. Without recovery time (at least a day, but preferably more time than that), the muscles simply get overtrained and never develop.

Soreness is not the way to determine when to train again. You don't train when you are still sore -- yes, that's true. But if you aren't sore, you still must wait at least a day or two before training again.

My recommendation -- if you are trying to build muscle and some strength, train a muscle group 2x a week at most and never on consecutive days. If you wish to build muscle and/or strength, then add either weight to the exercise (in very small increments) every other workout or add reps. Again, if you train more than this, chances are you are overtraining -- EVEN IF YOU FEEL NO SORENESS. The reason why you see so many people in a gym look the same all the time, year in year out is because they always train the same and train too often, with little intensity or knowledge.

Another recommendation -- ask a certified trainer to give you and your daughter appropriate training programs (you shouldn't be training the same way, by the way, though it is a nice thought). Good luck.

Answer 3

I'd listen to the coach. I also wouldn't work out the same muscles each day. If you still want to, add some extra weight on the bench presses and then back off of them for a day.

Answer 4

It's usually customary to let your muscles relax every so often.

Even if you're not feeling a lot of main, they could still become torn, as your daughter's coach said.

If there isn't a lot of pain, I would think that you can work those muscles a little more than the average person would, though. :)

Just stay safe and remember to cool it down if it starts to hurt.

Answer 5

If you bench everyday when do you work everything else?
I never work the same muscle group in consecutive days
resting them is as important as working them I think

Answer 6

I came across this great product for weight loss and it was excellent for me. Together with a good diet and exercise I am finally happy with my body and the way I look. You should check this product at
http://www.get-trim.info , they have a free trial and you only pay 5.49$ shipping and handling. A must!

Answer 7

The coaches are right.
You're not sore because you are not lifting with enough intensity to get sore, or get any bigger or stronger.

Answer 8

sometimes less is more.... why not workout everything and if its not pulling or hurting think you ok even if you skip a day