We know that rest is just as important for our progress as the strength training itself. Proper rest allows our muscles to repair (training causes tiny tears in muscle fibres which repair and rebuild to create muscle growth) and energy stores to replenish. But, how much rest should we be getting in between strength training sessions?

NHS guidelines recommend at least two strength training sessions per week, ensuring that all major muscle groups are worked. If you follow this structure for your own training plan, it’s likely you’re able to space out the sessions and get the rest and recovery you need to feel refreshed for the next session. 

However, if you train more frequently or your schedule means that you don’t have much flexibility where active days and rest days are concerned, then you may be wondering if it’s OK to strength train two days in a row. So what’s the deal?

There’s no reason you can’t strength train two days in a row, if that’s what’s best for you and your routine. In fact, one study, which explored the effects of consecutive and non-consecutive days of resistance training, found that both facilitated similar improvements in strength. 

In terms of your progress, at least, as long as you’re getting enough rest over the course of the whole week, two consecutive days of strength training probably won’t make much difference to the overall outcome.

That said, strength training is very individual – we’re all chasing different goals, doing different intensities of exercise and with bodies at varying levels of health and fitness, so it’s important to make the decision based on your personal circumstances. 

If you life a fairly active life and you’re used to resistance training, your body can probably handle two consecutive sessions. If you’re new to lifting, or returning from injury, for example, then you might prefer to get a full day’s rest (or more) between each session.

Check in with your body before a session, and be honest – do you feel rejuvenated enough to train a second day on the trot? Or would it be best to reduce the intensity of the workout (or switch to low-impact cardio) instead?

If you’re going to strength train two days in a row, it’s worth balancing those sessions so you don’t risk overworking and potentially injuring yourself. Personal trainer Sana Shirvani advises training opposing muscle groups if you’re lifting on consecutive days.

“If you are looking to train two days in a row, I’d recommend doing two full body sessions,” she says. “One way to do this would be to split the upper and lower body into push and pull across the two days. Session one would consist of lower-body pulling exercises, such as deadlifts, Romanian deadlifts, hip thrusts and single-leg deadlifts, paired with upper-body pushing exercises, like bench press, shoulder press and chest flys.

“Session two would feature lower-body pushing exercises, such as squats, lunges and leg press, and upper-body pulling exercises, like rows, lat pull-downs and so on. Full body workouts will generally yield a higher energy expenditure as well as not over fatiguing one muscle group entirely.”

Delayed onset muscle soreness (DOMS) is a feeling of discomfort in the muscles that you experience a day or two after doing intense, usually unfamiliar, exercise. 

“DOMS is just an inflammatory response to the micro tears you’re causing in your muscles when training,” Shirvani explains. “Although you may feel like you might want to rest if you are experiencing DOMS, I would advise some light exercise or active recovery.” 

This could look like a light cycle, swim or brisk walk in zone 2, at around 65-70% effort, Shirvani advises.“The research shows that active recovery or light exercise stimulation may aid in recovery as it will increase blood flow, improve your range of motion and leave you feeling slightly less sore.

“If you are experiencing intense pains from DOMS, I wouldn’t advise going into the gym and smashing a heavy strength training session or isolating the same muscle groups that you’re experiencing DOMS in.” You might feel fine, however, to strength train a different muscle group.

Images: Getty