How To Lift Weights Every Day
One Lift a Day Every Day: Simply Your Workouts For Real Results
Oct
Life gets busy. Whether you’re running a business, keeping up with your family, or squeezing in a hike with your spouse, finding time for a workout can feel impossible. But here’s the good news: you can still make significant strength gains by focusing on just one exercise a day. With Endura, the AI-powered tool I created, you can take your workouts to the next level with personalized plans that fit your goals, all at the click of a button.
Let’s explore why this way of lifting every day works.
Why Doing One Lift a Day Every Day Works
I love using this one-exercise-a-day workout plan when I’m focusing on other aspects of my fitness, like improving my cardio or spending more time playing sports. It’s also my go-to when life gets extra busy.
I still get in great workouts and don’t feel the need to skip workouts. Plus I have extra time to do other stuff, whether it’s work, hikes with my wife, or surfing every day.
Here’s why the one exercise a day workout works:
- Time Efficiency: You can finish your workout in 15-20 minutes, making it easy to fit into even the busiest day.
- Focused Effort: With just one exercise, you can give it your full attention, leading to better results in a shorter time.
- Improved Recovery: You’re working hard on one movement while giving the rest of your body a break, leading to better recovery between sessions.
- Progress Without Overwhelm: Simplifying your workout routine removes the mental clutter that comes with complicated programming, keeping you motivated and moving forward.
You Can Always Take A Day Off If You Need It
While the one exercise a day workout is effective, it’s important to know when your body needs a break. If you’re not feeling rested and ready to train, it’s better to take the day off rather than push through. You want to be training for years to come, not just for the next few weeks, and taking care of your body now is key to long-term success.
So, if you’re sore or fatigued, take a rest. You’ll come back stronger and have more energy to give every workout your all.
Benefits of Doing the One Lift a Day Workout Every Day
- It Gives You More Time
We’ve all had days when it feels impossible to fit in a workout. That’s why the one exercise a day workout is perfect for busy people. Whether I’m in the middle of a hectic workday or traveling, I can always find 15-20 minutes to get in a quick but effective workout. - Recover Completely Between Workouts
By focusing on just one exercise, you’re pushing hard on one muscle group while giving the rest of your body time to recover. This has been a game-changer for me. I used to suffer from overtraining and fatigue, but now I can train daily without feeling burnt out. Plus, when I listen to my body and take rest days when needed, I make even better progress over time. - You Can Focus on Your Form
When you dedicate an entire session to just one exercise, you have the time and energy to perfect your form. This is critical for preventing injuries and building long-term strength. Whether it’s squats, deadlifts, or push presses, giving full attention to your technique makes every rep count. Over the years, I’ve seen my biggest strength gains when I focused on one lift and gave it everything I had, without the distraction of multiple exercises. - It’s A Unique And Fun Way To Lift
One exercise a day doesn’t mean boring workouts. You can incorporate a wide range of compound movements—like squats, deadlifts, push presses, and kettlebell swings—keeping your training varied and engaging.
Why This Version of One Exercise a Day Works Best
The beauty of this version of the one exercise a day workout is that it simplifies everything while still delivering results. When you focus on one compound movement, you’re hitting multiple muscle groups, and the intensity is much higher because you can devote all your energy to that single lift. This isn’t a watered-down approach—it’s a method that allows you to train like an athlete while fitting into a busy lifestyle.
By reducing the complexity, you also reduce the chances of skipping a workout because you’re too tired or overwhelmed. Consistency is the secret weapon, and this program keeps you on track without burning you out. I’ve seen firsthand how this method has helped me stay consistent with my training, and I’m confident it will do the same for you.
What Makes a One Exercise a Day Workout Effective?
To get the most out of this training style, it’s essential to choose the right exercises. Compound movements are the best choice because they engage multiple muscle groups at once, giving you more bang for your buck. Exercises like squats, deadlifts, clean and presses, and kettlebell swings are perfect for this method because they work several muscles simultaneously, boosting both strength and efficiency.
Here’s how to structure your one exercise a day workout:
- Use total body exercises: Squats, deadlifts, kettlebell swings, clean and press, and renegade rows are all great options.
- Do at least 5 sets per workout: This ensures you’re getting enough volume to stimulate muscle growth.
- Vary your reps and sets: By using daily undulating periodization (DUP), where you mix up rep schemes and intensities throughout the week, you’ll keep making progress without plateauing.
Example One Lift a Day Workout Plan
Here’s a sample week from an Endura-generated workout plan, personalized for one of my friends who’s working 60 hours a week on his tech start up. He wants to make keep getting stronger and build muscle without spending more than 30 minutes working out.
- Monday: Barbell Squats – 8 sets of 3 reps
- Tuesday: Bent Over Row – 7 sets of 10 reps
- Wednesday: Kettlebell Swing (AMRAP for 10 minutes)
- Thursday: Push Press – 12 sets of 2 reps
- Friday: One-Arm Floor Press – 6 sets of 6 reps per arm
- Saturday: Farmer’s Carries – 10 minutes
- Sunday: Pull-Ups EMOM – 3 pull-ups per minute for 10 minutes
These workouts are quick, effective, and customized to fit your equipment and experience level. If you’re feeling fatigued or need to take a day off, Endura can adjust your plan on the fly to ensure you’re always progressing without overdoing it.
Why I Created Endura
The reason I created Endura was to give everyone access to world-class, personalized workouts with the ease of texting a trusted friend. I wanted to provide people with elite-level fitness programming without the hassle of planning everything out themselves or spending hours in the gym.
Endura delivers expert-level programming at the click of a button. It’s like having a personal strength coach in your pocket, available 24/7, ready to adapt to your goals and schedule. Whether you want to build muscle, lose fat, or just stay consistent, Endura will create the perfect workout for you—without the stress or guesswork.
One Lift A Day Every Day Is The Way To Go
The one exercise a day workout method is a simple yet powerful way to train efficiently and make real progress. It allows you to stay consistent, master your form, and see strength gains—all without spending hours in the gym. And with Endura, you’ll have a personalized, AI-powered plan that takes the guesswork out of your workouts.
Ready to take control of your fitness? Get started with Endura today and discover how one exercise a day can transform your strength, fitness, and overall lifestyle.
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