Yes, You Can Lift Weights Every Day. Here’s How.

can you lift weights every day
  • Push or Press: Include movements like bench press, overhead press, or pushups.
  • Row or Pull: Incorporate exercises like pull ups, barbell rows, or dumbbell rows.
  • Squat or Lunge: Alternate between squats, lunges, and step ups.
  • Hinge Movements: Add deadlifts, kettlebell swings, or cleans for posterior chain development.
  • Smaller Muscle Groups: If you have time, add exercises for biceps, triceps, and calves, but keep these brief—just a couple of sets.
lift weights every day
  • High Rep Days: Lighter weights, 1215 reps per set to focus on muscular endurance and form.
  • Medium Rep Days: Moderate weights, 810 reps to build both strength and size.
  • Low Rep Days: Heavier weights, 15 reps to focus on maximum strength.
  • Up and down: Squats, lunges, and rows.
  • Side to side: Lateral lunges, side planks, and lateral raises.
  • Rotational: Exercises like Russian twists, woodchops, and kettlebell windmills.
Why You Should Lift Weights Every Day
  • Instead of squats and deadlifts in the same workout, do squats with kettlebell swings.
  • Rather than doing bench press and heavy overhead presses together, pair bench presses with lateral raises.
  • Strength: I can split squat 200 lbs for 5 reps per leg. I started at 100 lbs less than a year ago.
  • Mobility: My shoulder and hip mobility has improved significantly, which helps with my BJJ.
  • Energy: By following these principles, I have more energy, even with the stress of running my own business.

Here’s what Endura does for me:

  • Custom Programming: It designs balanced, total body workouts based on my fitness level, goals, and recovery status.
  • Intensity Modulation: Endura adjusts each workout using the principles of undulating \periodization, ensuring I don’t burn out.
  • Exercise Variety: It includes exercises in all directions to keep me balanced and agile.
  • Bulgarian Split Squats: 3 sets of 8 reps per leg
  • Push Press: 4 sets of 8 reps (moderate weight, leave 23 reps in the tank)
  • Kettlebell Swings: 4 sets of 8 reps
  • PullUps: 4 sets of 8 reps
  • Planks: 3 sets of 30 seconds each

Curt Pedersen