How To Lift Weights Every Day
The Workout Plan You Need If You Want To Lift Every Day
Sep
Can you really lift weights every day without burning out or feeling sore all the time? Absolutely—you can, and I’ve been doing it for years. But the key is having a well-structured plan that allows you to keep progressing without overtraining. Luckily for me, I don’t have to think about my workouts every day. I use Endura, my AI personal trainer, to create a smart, sustainable workout routine that automatically adjusts to my needs.
In this article, I’m going to show you an example of how you can lift weights every day with a workout for each day of the week—no guesswork involved. I’ve personally used daily weightlifting to lose 40 pounds, eliminate chronic hip pain, and improve my overall mobility and strength. The best part? Endura does all the planning for me, so all I have to do is show up and get it done.
I’ll walk you through exactly how I structure my daily workouts and how you can use Endura to handle the planning for you, too. Whether you want to build muscle, lose fat, or just stay consistent, this approach will help you lift weights every day without worrying about overtraining or injury. Let’s get started!
Why Lifting Weights Every Day Works—When You Do It Right
Lifting weights daily isn’t about pushing to failure or hitting every set with 100% intensity. I’m not some gym bro going for a max bench press every day. It’s about moving every day in a way that builds your body and your health—and making each day better because of it. Working out more often also means more opportunities to practice your form, strengthen your muscles, and build endurance. For those of us working desk jobs, daily lifting might also be the most movement we get all day!
It also doesn’t mean never taking a day off. I just do it when I need a break or life gets in the way. You’re going to miss days when you’re sick and because of work, family, or other commitments. That’s normal. But if you’re training every day, it’s much easier to miss a session or two without derailing your progress.
A few years ago, I found myself struggling to tie my shoes without a sharp, shooting pain in my hip. It wasn’t just annoying—it was a reminder that my body wasn’t where it needed to be. I knew something had to change, so I started lifting weights every day. At first, it felt impossible—everything hurt, and I doubted I’d ever feel strong again. But slowly, as the pounds fell off and my mobility returned, I realized this daily routine was giving me my life back. Now, I can hike with my wife, enjoy long surf sessions, and move without pain. Weightlifting didn’t just transform my body—it gave me freedom.
Daily weightlifting has helped me stay strong, mobile, and capable enough to handle everything else I love—Brazilian Jiu-Jitsu (BJJ), hiking, and the occasional surf session. Lifting makes being this active possible. I’m actually less sore after jiu-jitsu sessions when I am consistently lifting weights daily. I know it sounds counterintuitive at first, but it’s true. No cap.
The Ideal Structure for Lifting Weights Every Day
The key to lifting weights daily is simple: do a full-body workout that hits every major muscle group. This makes it possible to get a great workout in 30 minutes or less.
Here’s what each workout should include:
- A Squat or Lunge Movement
Squats and lunges are the foundation of lower body strength, but you don’t want to hit the same movement patterns every day. To keep things dynamic, two of these workouts will focus on lateral movements (think lateral lunges). This helps improve stability and strengthens the muscles that are often neglected in traditional forward-and-back exercises. - A Hip Hinge Movement
No barbell deadlifts here—your back will thank you. Instead, I use kettlebell swings, good mornings, or single-leg Romanian deadlifts. Twice a week, these hinge movements will also include a rotational component. Exercises like rotational kettlebell swings or windmills not only target your hips and hamstrings but also challenge your core, giving you more functional strength and stability. - A Pressing Exercise
Pressing exercises target your upper body and are crucial for building strength in the chest, shoulders, and triceps. I rotate between overhead press, bench press, and push-up variations to keep my muscles guessing and prevent overuse injuries. - A Pulling Exercise
Think rows, pull-ups, or lat pulldowns. These movements strengthen your back and biceps while helping to improve posture. I often switch between different pulling movements to hit various parts of my back and ensure well-rounded strength.
On Saturdays and Sundays, I’ll often deviate from this plan a little bit and do more bodybuilding-style isolation exercises instead of these movements. This gives my body a bit of a break and mixes things up to keep my workouts from becoming boring.
Choosing Your Sets And Reps When You’re Lifting 7 Days A Week
Each workout should consist of 12 total sets, but if you’re just getting started or have been training for less than six months, start with 8 total sets each workout. As you get stronger and fitter, you can increase the number of sets. I’ve been lifting every day for more than a year and most of my workouts are 14 sets or less. I do more than this a few times a month.
This ensures every muscle fiber in your body is used. I don’t recommend taking your sets to failure very often. It increases recovery time between workouts too much. Instead, use a weight that is challenging but not so hard your muscles are quitting on you at the end of a set.
As you see, the number of reps at each workout varies throughout the week. This is called daily undulating periodization or DUP. In addition to keeping each workout a little different and fresh, it also makes sure every muscle fiber in your body gets its due.
Example Daily Workout Plan For Lifting Every Day Of The Week
Here’s how my typical week looks, and why each day’s exercises matter:
Day 1: Core Strength
- Squat/Lunge: barbell squats – 3 sets of 5 reps per set
- Hip Hinge: kettlebell swings – 3 sets of 5 reps per set
- Press: overhead press – 3 sets of 5 reps per set
- Pull: pull-ups – 3 sets of 5 reps per set
“I used to be the person who worked out three days a week—when I could find the time. But between work, family, and the endless list of daily responsibilities, I found myself skipping workouts. Days turned into weeks, and I’d fall into this cycle of starting over, frustrated that I wasn’t seeing results. That all changed when I committed to lifting every day. It didn’t matter if I had a bad day or felt tired—I showed up. And as I saw myself getting stronger and feeling more capable, I realized that consistency wasn’t just about building muscle—it was about building the mindset that I could handle anything life threw at me.”
Day 2: Functional Movement
- Squat/Lunge: lateral lunge – 2 sets of 12 reps per leg/set
- Hip Hinge: rotational kettlebell swings – 2 sets of 12 reps per side/set
- Press: push-ups – 2 sets of 12 reps per set
- Pull: dumbbell rows – 2 sets of 12 reps per set
Day 3: Strength and Mobility
- Squat/Lunge: goblet squats – 3 sets of 8 reps per set
- Hip Hinge: single-leg Romanian deadlifts – 3 sets of 8 reps per set
- Press: dumbbell incline bench press – 3 sets of 8 reps per set
- Pull: lat pulldowns – 3 sets of 8 reps per set
Day 4: Rotational Power
- Squat/Lunge: front squats – 3 sets of 4 reps per leg
- Hip Hinge: kettlebell windmills – 3 sets of 4 reps
- Press: incline bench press – 3 sets of 4 reps
- Pull: inverted bodyweight rows – 3 sets of 4 reps
Day 5: Total Body Power
- Squat/Lunge: curtsy lunge – 3 sets of 8 reps per leg
- Press: dumbbell shoulder press – 3 sets of 8 reps
- Hip Hinge: good mornings – 3 sets of 8 reps
- Pull: barbell rows – 3 sets of 8 reps
Day 6
- Squat/Lunge: lateral walks – 2 sets of 12 reps per side
- Press: lying dumbbell pullovers – 2 sets of 12 reps per side
- Hip Hinge: 1-arm kettlebell swings – 2 sets of 12 reps per side
- Pull: lat pulldowns to chest – 2 sets of 12 reps per side
Why Daily Strength Training Works
More workouts = more reps = more progress. By lifting weights daily, you’re able to do more reps in total over the week than if you’re training 3-4 times. Since the workouts are shorter, you have more energy for each exercise too. Over time, this extra work will lead to better results.
I’ve found that lifting every day also keeps me from feeling sore and sluggish in BJJ and other activities. You won’t be maxing out every day, so you avoid burnout while still getting stronger and more capable. It’s this balance that has kept me going year after year.
How Endura Makes It Easier
Planning workouts can be overwhelming, especially when you’re trying to balance different movement patterns while avoiding overloading specific muscles. That’s where Endura steps in. Instead of agonizing over which exercise to pair with what, I let Endura handle the heavy lifting (pun intended). It creates customized daily routines that ensure I’m targeting all the right areas without overtraining or neglecting key muscle groups.
Are You Ready to Lift Every Day?
If you’re serious about lifting weights daily and seeing real, sustainable results, give this workout structure a try. Start slow, build consistency, and tweak as you go. Trust me, if I can stay consistent through busy workdays, travel, and even those days when I’d rather be anywhere but the gym, you can too.
And if you want the smartest workout planner around, Endura is your secret weapon. It’s like having a personal trainer in your pocket, available 24/7 to keep you on track and make sure you’re lifting smarter, not harder—even when life gets tough.
Click here to get started with Endura and take your daily lifting to the next level. Trust me—you won’t regret it.
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