Steady-state cardiovascular exercise, also known as resistance training, improves the endurance of the heart, lungs and circulatory system, Gam says. How? According to the American Council on Exercise (ACE), it trains the body to transport oxygen and nutrients to the muscles that work more efficiently and, at the same time, it transports waste out. As a result, these exercises will get easier over time (so you'll want to increase your pace gradually) and will reduce your risk of several diseases, such as heart disease, stroke and diabetes, according to the American Heart Association (AHA). The first session of the week will focus on the muscles of the lower body, such as the hamstrings, glutes and quadriceps, with four compound lifts.
Compound lifts are exercises that use several muscle groups. Therefore, a deadlift is one of the best lifts for the body, since it works the lower part, the upper part of the body and the abdomen, explains Romano. It gives you more bang for your buck. If someone hasn't been lifting objects consistently (at least a full year, with no training breaks of more than 1 week at a time), they shouldn't try a 7-day training program.
If you're a beginner or intermediate level lifter and are eager to exercise hard and frequently, let Fitbod design a personalized training program that fits your needs and that allows you to master a muscle building and strength program for 4 to 5 days. By training more, you can keep your workouts in a more manageable time frame and ultimately perform higher-quality workouts. Adding more workouts per week also allows you to reduce the duration of training, since you distribute the total weekly volume over more sessions. Plus, having a gym buddy (or two) can provide you with additional motivation and encouragement to stick with your training plan.
If this happens, you may not be able to exercise at all, or at least you may have training limitations that now have a negative impact on your training rather than on the benefits of training every day of the week.