City Lifestyle

Want to start a publication?

Learn More
Featured Image

Featured Article

Spending hours doing cardio?


Article by Emily Mobley

Photography by Amanda Donaho

Partner Content

Are you on the extreme exercise hamster wheel? Do you ever just want a break from exercise without feeling like you are going to gain 5lbs?

Well - it’s time to rejoice! Despite popular belief, you do not need to work out everyday to see results!

Actually it can cause more harm than good when it comes to your progress.

Here’s some evidence to support why over exercising does more harm than good:

  1. Over exercising (especially paired with undereating) can actually cause more stress on your body leading to your hormones and body fighting against you when pushing progress. Eventually your body is going to start sending you signals (hair loss, losing your period, anxiety, under functioning thyroid, etc) to tell you to stop putting so much stress on it! So, if you physically and mentally feel worn out, it is a good idea to take a break. Even if it is for a couple days to a week.
  2. Doing things that are unsustainable (aka trying to get to the gym everyday) leads to results that are unsustainable. If you can't maintain it you can't sustain it. This can also take you down a pathway of a lot of mental guilt/failure and negative mindset. We know a negative mindset results in lack of consistency and lack of consistency equals lack of results. 
  3. If you do not give your body a chance to repair the muscle breakdown, it is going to be hard for your body to maintain/build muscle. This will lead your body down a pathway of your metabolism being in the toilet. Remember muscles are broken down in the gym but grow with good nutrition and rest! 
  4. Your workouts can become very mediocre and not as effective if you do not rest. Essentially you will likely start giving yourself 50% effort in workouts vs. 100% because your body physically has not been able to recover. This leads to ineffective workouts and lack of progress. 

Please consider these suggestions: 

  • Take rest days! Even multiple! This is totally okay! Sometimes your body needs a break!
  • Be mindful of your nutrition and NEAT (7-10,000 steps) on days that you do rest. Can you do some active recovery or just try being more active in your daily life?
  • Make sure you are pairing your nutrition appropriately with your workout regimen to refuel those glycogen stores (muscle) and help with muscle repair/recovery. Stop undereating!

So, what should you do then?!

These are my recommendations for how many days to workout:

Shoot for 4-5 days per week and try to make at least 2-3 of the workouts resistance/strength training focused (for example: lifting weights)! We know muscle is the main driver behind our metabolism… if you do not use your muscles you lose your muscles! We have to be doing some strength based exercise to help them sustain and grow! 

Have any more questions? Don’t hesitate to reach out! And if you need more guidance you can check out my Gray30 course HERE.


Businesses featured in this article