{"id":22194,"date":"2021-05-06T21:20:15","date_gmt":"2021-05-06T21:20:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22194"},"modified":"2025-07-11T18:54:46","modified_gmt":"2025-07-11T18:54:46","slug":"is-working-out-6-days-a-week-too-much","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/","title":{"rendered":"Is Working Out 6 Days a Week Too Much? Debunking the Effects of Overtraining"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Is_Working_Out_6_Days_a_Week_Too_Much\" >Is Working Out 6 Days a Week Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Is_Working_Out_6_Days_a_Week_Overtraining\" >Is Working Out 6 Days a Week Overtraining?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Extreme_and_prolonged_soreness\" >Extreme and prolonged soreness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#An_overwhelming_desire_to_workout\" >An overwhelming desire to workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Irregular_periods_or_complete_loss_of_period_cycle\" >Irregular periods or complete loss of period cycle\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Irritability_mood_swings_and_other_mental_health_problems\" >Irritability, mood swings, and other mental health problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Reduced_or_loss_of_appetite\" >Reduced or loss of appetite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Insomnia_or_disturbed_sleep\" >Insomnia or disturbed sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#How_Many_Days_a_Week_Should_You_Workout\" >How\u00a0 Many Days a Week Should You Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Is_Working_Out_6_Days_a_Week_Too_Much_The_Importance_of_Rest_in_a_Workout_Program\" >Is Working Out 6 Days a Week Too Much? The Importance of Rest in a Workout Program<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Muscles_Grow_When_You_Rest\" >Muscles Grow When You Rest<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Ways_to_Rest\" >Ways to Rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Rest_Prevents_Injury\" >Rest Prevents Injury<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Increases_Your_Performance_in_the_Gym\" >Increases Your Performance in the Gym\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Rest_Promotes_Quality_Sleep\" >Rest Promotes Quality Sleep<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#6_Days_a_Week_Workout_Plan_Beginner-Friendly\" >6 Days a Week Workout Plan (Beginner-Friendly)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Should_you_work_out_7_days_a_week_without_rest\" >Should you work out 7 days a week without rest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Is_it_better_to_work_out_3_days_a_week_or_6_days_a_week\" >Is it better to work out 3 days a week or 6 days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#How_much_is_overtraining\" >How much is overtraining?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#Will_I_lose_weight_if_I_work_out_6_days_a_week\" >Will I lose weight if I work out 6 days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#How_many_days_to_break_a_habit\" >How many days to break a habit?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#The_Bottom_Line_Is_Working_Out_6_Days_a_Week_Too_Much\" >The Bottom Line: Is Working Out 6 Days a Week Too Much?<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When people want to start working out, one of the most common questions they ask themselves is how often they should work out. While we may all want a quick answer to this, the simple truth is that there\u2019s no clear-cut answer to this question for many reasons.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors such as an individual\u2019s ability, the fact that people have different fitness goals, workout routines, different amounts of time to work out, and so on all play a part in determining this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that being said, is working out 6 days a week too much? Does working out 6 days a week guarantee weight loss? Is a longer workout routine of exercising 6 days a week better than a shorter one of 3 days a week? Read on to find out.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Working_Out_6_Days_a_Week_Too_Much\"><\/span><b>Is Working Out 6 Days a Week Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out 6 days a week is not necessarily too much for an avid exerciser, but it may not be the safest option for beginners. We all know that working out has many benefits. Exercising can help with (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6027933\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Building strength and muscle mass<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing the risk of various cardiovascular conditions such as heart attacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing the risk of chronic illnesses such as diabetes mellitus, colon and breast cancer, obesity, hypertension, bone and joint diseases such as osteoporosis and osteoarthritis, as well as depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving overall mood as it releases feel-good hormones\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improving quality of life and daily living<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although working out comes with some incredible benefits, working out too hard and too much may cause more harm than good. As with many things in this world, moderation is the key.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You don\u2019t want to do so little that you don\u2019t get any results from training, but you also don\u2019t want to do so much that you end up causing harm to yourself. From the physical activity guidelines provided by the <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/i><span style=\"font-weight: 400;\"> depending on the kind of workout you do and its intensity, exercising two to five days a week is generally advised (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\"><img decoding=\"async\" class=\"aligncenter wp-image-62209 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Working_Out_6_Days_a_Week_Overtraining\"><\/span><b>Is Working Out 6 Days a Week Overtraining?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This generally depends on the person and situation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overtraining is a condition where a person exceeds their body\u2019s ability to recover from strenuous exercise. This generally happens if you don\u2019t give your body ample time to rest and recover after a workout. It is a sort of muscular, mental, and even physical \u2018burnout\u2019 that occurs when you overdo exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For people who are intermediate or advanced at exercising, their bodies are used to the strain of exercise and so working out harder and longer is generally okay for them and their bodies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for beginners, your body is new to exercise and is not used to the strain. This means it takes longer for the muscles to repair and recover from working out. You need to rest longer for your body to fully recover and resting for just 24 hours isn&#8217;t enough.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to know if training 6 days a week is making your body experience overtraining, here are some symptoms to look out for:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Extreme_and_prolonged_soreness\"><\/span><b>Extreme and prolonged soreness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most of the time, being sore after a training session is considered a good thing. Many people believe that this means you\u2019re really giving your all when working out and that you\u2019re really getting the most out of your exercises, but this isn\u2019t always the case.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being just a bit sore is okay, and the feeling generally tends to go away in one to two days. However, if you\u2019re still sore after the 48-hour mark, this could be a sign that you\u2019re working out too hard and need to reduce the intensity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another indicator in terms of soreness is its intensity. Normal soreness after exercising means that although your body and muscles hurt you\u2019re still able to walk, work, and perform other everyday activities. It hurts, it\u2019s uncomfortable, but you\u2019re in no way incapacitated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The problem arises if you\u2019re too sore to even sit down, walk properly, or even move slightly. This is your body\u2019s way of saying you\u2019re doing too much. When you\u2019re training, it\u2019s always advisable to listen to your body as it knows best.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Soreness from overtraining doesn\u2019t always affect the entire body. If you feel sore\/pain on just one side of your body or in one muscle group, then this is also proof that you\u2019ve overworked that particular part of your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that overtraining or overworking one or multiple parts of your body increases the likelihood of injury while exercising or out in the world while performing normal activities. The strain, pressure, and tension tend to weaken the body and muscles in some way.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/25.png\" alt=\"is working out 6 days a week too much\" width=\"2560\" height=\"1440\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"An_overwhelming_desire_to_workout\"><\/span><b>An overwhelming desire to workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has numerous benefits and moving your body for at least 30 minutes a day is recommended for better overall health and even weight loss. Being able to say no to some activities just so you don\u2019t miss out on a scheduled workout is considered commendable and a <a href=\"https:\/\/betterme.world\/articles\/healthy-habit\/\">healthy habit<\/a>. It shows dedication not only in fitness, but also in life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you find yourself always thinking about your next workout, canceling important things so you can exercise, or ignoring family or work obligations to get a workout in, then it may be time to reconsider. If you also find yourself spending hours on end working out, then you could be pushing yourself too far.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember while it\u2019s important, exercise should be done in moderation. Ignoring everything else so you can exercise or spending all your time working out is not good for you.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you notice such a pattern happening in your life, take a step back and allow your body to recover, and direct your mind elsewhere.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Irregular_periods_or_complete_loss_of_period_cycle\"><\/span><b>Irregular periods or complete loss of period cycle\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are multiple reasons why someone who has a regular menstrual cycle may suddenly experience irregular periods or lose their periods completely. Irregular, missed, or late periods could be due to factors including (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/missed-or-late-periods\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nichd.nih.gov\/health\/topics\/menstruation\/conditioninfo\/causes\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cushing\u2019s syndrome<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">PCOS or POI<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sudden weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hormonal birth control<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medication<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excessive stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being overweight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thyroid dysfunction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating disorders\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Excessive exercise is another reason why a girl or woman may end up missing their cycle. In an older study review published in 1990, it was found that menstrual dysfunction is more common in female athletes than women in the general population. These athletes are often diagnosed with oligomenorrhea, amenorrhea, or menarcheal delay (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2407876\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2003, through the use of questionnaires given to freshman female cadets, researchers found that after a year of participating in training, only 1.7% of the women had regular cycles. The remaining 98.3% were all experiencing irregular cycles:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10.3% mildly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">35.3% moderately<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30.2% severely<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">22.4% extremely irregular (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12742143\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another study of 40 women enrolled in the Korea Third Military Academy found that after 8 weeks of participating in military training programs, women\u2019s hormones changed with some increasing and others decreasing. Researchers suggested that this hormonal imbalance created by such a tough training system could be the root of menstrual irregularities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5457858\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been working out a lot and notice that<a href=\"https:\/\/betterme.world\/articles\/should-you-work-out-on-your-period\/\"> your period<\/a> has completely gone or suddenly become irregular, don\u2019t jump to conclusions and blame your exercise routine. Make sure you consult your doctor so you can eliminate all other possibilities.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\"><img decoding=\"async\" class=\"aligncenter wp-image-61983 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1024x576.png\" alt=\"Is Working Out 6 Days a Week Too Much?\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-Week-Workout-Plan-To-Lose-10-Pounds_-The-Ultimate-Workout-To-Shed-Off-A-Few-Pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/thigh-workouts\/\"><i>Thigh Workout Guide: 7 Effective Exercises for Building Leg Strength<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Irritability_mood_swings_and_other_mental_health_problems\"><\/span><b>Irritability, mood swings, and other mental health problems<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercising is known to improve your mood. People who are stressed are generally advised to work out as working out produces feel-good hormones, which makes their mood better (<\/span><a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2013\/exercise\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4013452\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). However, exercising too much can have a negative impact on your mood. You may find yourself feeling more irritable, more easily agitated, more restless, and even more anxious (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). In more severe cases, pushing yourself and your body more than it can handle can lead to depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8230380\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_or_loss_of_appetite\"><\/span><b>Reduced or loss of appetite<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Increased appetite is an expected side effect of working out. As you\u2019re expending so much energy, you get hungrier as a way of replenishing the energy lost when exercising. Eating a lot also helps provide your body with enough macronutrients to support healthy weight loss and muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is why athletes, bodybuilders, and those who work out often are known for eating so much. If you change your workout routine and realize that you\u2019re eating less and have no appetite despite giving your all, this could be because you\u2019re overtraining.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One study from 2017 found that athletes are under stress from excessive daily training and suffer hormonal changes, reduced immunity, and mood swings, but they also experience a loss of appetite. Researchers realized that the longer the subjects work out, the lower the levels of ghrelin &#8211; the hunger hormone &#8211; in their bodies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5579705\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Insomnia_or_disturbed_sleep\"><\/span><b>Insomnia or disturbed sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you find that you can no longer sleep through the night or at all, this could be because you\u2019re overworking yourself (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928142\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study on the sleep patterns of athletes found that the more they worked out and pushed themselves, the less they were able to sleep. This led to the suggestion that sleep could represent a feasible indicator of determining overreaching\/overtraining status. They also called for more research on the matter (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5928142\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_a_Week_Should_You_Workout\"><\/span><b>How\u00a0 Many Days a Week Should You Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, there is no blanket answer to this question. Many factors influence this, but it all depends on the individual. The 2<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">018 Physical Activity Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\"> recommends 150 minutes of moderately-intense aerobic activity or 75 minutes of vigorous-intense aerobic activity each week (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It also recommends at least 2 days of strength training per week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Looking at these 150 minutes per week, you can divide the time so you can be effective at the gym and at the same time get time to rest &#8211; this usually means <a href=\"https:\/\/betterme.world\/articles\/working-out-30-minutes-a-day\/\">working out 30 minutes a day<\/a> for 5 days a week and resting on the other two days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that a person can do more than 150 minutes per week. The 150 minutes a week suggestion is okay for someone who is looking to lose weight and be averagely fit. However, if you have bigger fitness goals such as competing in a marathon, you\u2019ll need to do more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, just because you have greater fitness goals, this doesn\u2019t mean you should work out every day. As we\u2019ve seen above, doing this is likely to cause more harm than good. Many people dismiss rest, but rest and recovery are incredibly important to an exercise routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercise damages muscles and they require days to recover and repair themselves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9230724\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Training 6 days a week takes away rest time, which can lead to issues if you don\u2019t prioritize your rest and nutrition.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\"><img decoding=\"async\" class=\"aligncenter wp-image-62934 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png\" alt=\"Is Working Out 6 Days a Week Too Much\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png 2560w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/26-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Working_Out_6_Days_a_Week_Too_Much_The_Importance_of_Rest_in_a_Workout_Program\"><\/span><b>Is Working Out 6 Days a Week Too Much? The Importance of Rest in a Workout Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s why you should incorporate rest into your workout plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscles_Grow_When_You_Rest\"><\/span><b>Muscles Grow When You Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Constantly being at the gym lifting heavy weights won\u2019t be effective without giving your body rest time. When you lift weights, you get tiny tears in your muscle fibers, which is why you feel sore after a workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those muscle fibers can only repair when you\u2019re resting and when you eat foods that help with muscle growth, such as protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9230724\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). The process of repairing those muscle fibers is what makes you stronger than before. Without allowing your body to rest, the muscle fibers cannot repair and your muscles are not able to grow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to know that this doesn\u2019t only happen in strength training, as resting the muscles is also important even when doing cardiovascular exercises. An exercise like running will break down various fibers in the leg muscles, and rest will help increase your muscle endurance and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding how long a person should rest, you should rest until you aren\u2019t sore anymore. This may take one to two days, but it is dependent on the intensity of your training. The harder you go at it, the more rest you will require. The harder you train, the more rest you will need.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Ways_to_Rest\"><\/span><span style=\"font-weight: 400;\">Ways to Rest<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active rest &#8211; If you don\u2019t feel like being absolutely still or not moving your body in some way, you can participate in active rest. Active rest means doing a low-intensity activity, such as walking, stretching, or foam rolling. This allows you to keep up your fitness momentum and promote circulation, which equals better recovery for your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try a split training routine &#8211; This is an exercise regimen where you work out different muscle groups on different days of the week. For example, if you worked your upper body on Monday, you can work your lower body on Tuesday. This gives time for your upper-body muscles to recover while still being active.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember, even split training doesn\u2019t include complete rest. You still need to find 24 to 48 hours of full rest to allow all the body\u2019s muscles to recover<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/27.png\" alt=\"is working out 6 days a week too much\" width=\"2560\" height=\"1440\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rest_Prevents_Injury\"><\/span><b>Rest Prevents Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you over-exercise, you increase the risk of injury. This applies to all sorts of exercises, from cardio workouts to strength training exercises. Resting prevents overuse of muscles and joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you work out every day, you\u2019re constantly exerting pressure and stress on certain body parts, muscles, and joints. Not resting means you will continue exerting pressure on those limbs and muscles to the point where they can\u2019t take it anymore and this will cause injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being injured means you can&#8217;t work out anymore until you heal, which ends up affecting all the progress you\u2019ve already made. You end up taking more time off than you would have if you\u2019d rested.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increases_Your_Performance_in_the_Gym\"><\/span><b>Increases Your Performance in the Gym\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most people don\u2019t want to rest as they think this will make their progress or gym performance decline, but this isn\u2019t true. It takes a couple of weeks of being inactive for a person to notice a decline in their progress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study review on athletes found that they typically start losing muscle mass after 3 weeks of not working out (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23529287\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). If it takes 21 days for elite athletes to lose mass and progress, this means taking that one day off or two days won\u2019t affect what you\u2019ve been doing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In any case, resting gives you time to re-energize and strategize so you can be a beast when you return to the gym. Resting also prevents you from getting burnout, and this is the last thing you need.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rest_Promotes_Quality_Sleep\"><\/span><b>Rest Promotes Quality Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Overtraining can have a serious impact on your sleep patterns. You may find yourself experiencing insomnia or other unhealthy sleep conditions. This is because overtraining leads to increased stress and anxiety, in addition to hormone disruptions. This even increases your heart\u2019s resting rate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resting helps return hormones to homeostasis and takes your heart rate to normal levels, making it possible for you to enjoy a good night&#8217;s rest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This proves that resting is just as important as training in a workout program. Just as there\u2019s no exact answer regarding how many days you should work out in a week, there\u2019s also no exact answer to how many days you should rest in a week. It comes down to the type of exercises you\u2019re doing, the intensity of your exercises, your nutrition, what recovery modalities you participate in (such as sauna or stretching), how your body feels, and what health experts tell you to do.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Days_a_Week_Workout_Plan_Beginner-Friendly\"><\/span><b>6 Days a Week Workout Plan (Beginner-Friendly)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you insist on exercising 6 days a week, here\u2019s a simple routine you can do without the risk of overtraining. Please note that this routine is best for beginners and intermediate or advanced exercisers may not benefit from it.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday &#8211; Walking. Can be done at a slow or brisk pace, outside or in the gym. Regardless of location or pace try walking for at least 30 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday &#8211; Full body calisthenics. This is great for cardiovascular health and strength training. Exercises you can include in your routine include walking lunges, <a href=\"https:\/\/betterme.world\/articles\/wall-pushups\/\">pushups<\/a>, mountain climbers, squats, and burpees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday &#8211; Wall Pilates. Pilates is great for anyone who wants to increase their core strength and overall muscle tone. Try some wall Pilates in the comfort of your home.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday &#8211; Upper- and lower-body strength training. <a href=\"https:\/\/betterme.world\/articles\/overhead-press-variations\/\">Overhead press<\/a>, bicep curls, pullups, and farmers carry are great for upper-body workouts. Lower-body workouts include exercises such as deadlifts, box step-ups, reverse and forward lunges, and glute bridges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday &#8211; Swimming or any other water aerobics. If you can\u2019t access a pool, running, jogging, and<a href=\"https:\/\/betterme.world\/articles\/is-jumping-rope-good-cardio\/\"> jumping rope<\/a> will also suffice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday &#8211; Active recovery &#8211; try foam rolling, tai chi, or some yoga.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Sunday &#8211; Complete rest.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/flat-tummy-workouts\/\"><i>Your Flat Tummy Workouts Just Got Better With This Guide<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/28.png\" alt=\"is working out 6 days a week too much\" width=\"2560\" height=\"1440\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_work_out_7_days_a_week_without_rest\"><\/span><strong>Should you work out 7 days a week without rest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you shouldn\u2019t. As explained above, exercising too much without rest leads to overtraining syndrome, a condition that affects you physically, emotionally, and mentally.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_work_out_3_days_a_week_or_6_days_a_week\"><\/span><strong>Is it better to work out 3 days a week or 6 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It all depends on your goals and how long you\u2019ve been exercising.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For people who have been working out for a while &#8211; i.e. those at an advanced level, or those who engage in competitions that require immense feats of strength &#8211; a 6-day workout routine is better for them than a 3-day plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you\u2019re new to exercising, using a 3-day routine is much better for you than a 6-day plan. Remember, just because you\u2019re mentally ready, this doesn\u2019t mean that your body can keep up. The saying \u2018mind over matter\u2019 doesn\u2019t always work in certain situations. As your body isn\u2019t used to the strain of exercise, it requires more than a mere 24 hours of rest to recover and stop hurting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow a 3 days a week routine for at least 2 months and then you may add an extra day to the routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_much_is_overtraining\"><\/span><strong>How much is overtraining?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Again, this all depends on the person. We all have different levels of endurance and what may constitute my trigger for overtraining could just be another easy day for you. All we can say is, to be on the safe side and avoid any chances of this happening, make sure you:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always rest for a period of 24 to 48 hours a week. If you can even push it to 72 hours, that\u2019s better. The hours don\u2019t need to be consecutive. As long as you hit this goal, you\u2019ll be okay.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mind the intensity of your workout &#8211; Intense workouts are great as they burn a lot of calories, which helps with weight loss and\/or maintenance. Intense strength training or weightlifting is also better for muscle growth.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">However, there\u2019s always a limit. Working out for too long or too hard every session can lead to muscle damage. While regular exercise-induced muscle damage is good as it can lead to muscle hypertrophy (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1080\/17461391.2018.1505957\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), too much is bad and could lead to overtraining<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_weight_if_I_work_out_6_days_a_week\"><\/span><strong>Will I lose weight if I work out 6 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can. But remember, you can also lose weight by reducing your calorie intake and only exercising 3 days a week. Before jumping at the idea of exercising 6 days a week, make sure your body is up to it. There\u2019s no reward in pushing too much and far beyond what your body can handle.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_to_break_a_habit\"><\/span><strong>How many days to break a habit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Contrary to popular belief, it doesn\u2019t take 21 days to break a habit or form a new positive one. It is said that it takes anything from 18 to 254 days to change your behavior &#8211; with an average of 66 days for the new behavior to become automatic (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3505409\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6378489\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Is_Working_Out_6_Days_A_Week_Too_Much\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line_Is_Working_Out_6_Days_a_Week_Too_Much\"><\/span><b>The Bottom Line: Is Working Out 6 Days a Week Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can be, and it is for most of the population. Unless you\u2019re an athlete who requires your body to be in tip-top shape for most or all of the year, there\u2019s truly no need for you to exercise 6 days a week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A routine where you exercise 3 to 5 days a week is enough for you to reach your goals &#8211; just make sure you eat right and practice progressive overload as a way to challenge your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that even seasoned athletes have been shown to experience signs of overtraining due to their demanding training programs. This means that although they\u2019ve built their bodies to withstand such stress, they aren\u2019t exempt from the side effects.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To stay safe, leave such an extreme routine alone and stick to a 5-days-a-week workout routine.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When people want to start working out, one of the most common questions they ask themselves is how often they should work out. While we may all want a quick answer to this, the simple truth is that there\u2019s no clear-cut answer to this question for many reasons.\u00a0 Factors such as an individual\u2019s ability, the [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79657,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[170],"coauthors":[45],"class_list":["post-22194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-strength-training-home"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is Working Out 6 Days a Week Too Much? Debunking the Effects of Overtraining - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 IS WORKING OUT 6 DAYS A WEEK TOO MUCH \u27a4 or are there some benefits to it? Check out this article to learn the downsides and benefits of this routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Is Working Out 6 Days a Week Too Much? Debunking the Effects of Overtraining\" \/>\n<meta property=\"og:description\" content=\"\u2605 IS WORKING OUT 6 DAYS A WEEK TOO MUCH \u27a4 or are there some benefits to it? Check out this article to learn the downsides and benefits of this routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T18:54:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/Is-Working-Out-6-Days-a-Week-Too-Much_-Debunking-the-Effects-of-Overtraining-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Is Working Out 6 Days a Week Too Much? 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While we may all want a quick answer to this, the simple truth is that there\u2019s no clear-cut answer to this question for many reasons.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Factors such as an individual\u2019s ability, the fact that people have different fitness goals, workout routines, different amounts of time to work out, and so on all play a part in determining this.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With that being said, is working out 6 days a week too much? Does working out 6 days a week guarantee weight loss? Is a longer workout routine of exercising 6 days a week better than a shorter one of 3 days a week? Read on to find out.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Working Out 6 Days a Week Too Much?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Working out 6 days a week is not necessarily too much for an avid exerciser, but it may not be the safest option for beginners. We all know that working out has many benefits. Exercising can help with (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6027933\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Weight loss<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Building strength and muscle mass<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Reducing the risk of various cardiovascular conditions such as heart attacks<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Reducing the risk of chronic ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/\",\"url\":\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/\",\"name\":\"Is Working Out 6 Days a Week Too Much? 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Debunking the Effects of Overtraining","dateModified":"2025-07-11T18:54:46+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/"},"wordCount":3120,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/Is-Working-Out-6-Days-a-Week-Too-Much_-Debunking-the-Effects-of-Overtraining-1.png","keywords":["Strength Training at Home"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When people want to start working out, one of the most common questions they ask themselves is how often they should work out. While we may all want a quick answer to this, the simple truth is that there\u2019s no clear-cut answer to this question for many reasons.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Factors such as an individual\u2019s ability, the fact that people have different fitness goals, workout routines, different amounts of time to work out, and so on all play a part in determining this.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">With that being said, is working out 6 days a week too much? Does working out 6 days a week guarantee weight loss? Is a longer workout routine of exercising 6 days a week better than a shorter one of 3 days a week? Read on to find out.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Working Out 6 Days a Week Too Much?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Working out 6 days a week is not necessarily too much for an avid exerciser, but it may not be the safest option for beginners. We all know that working out has many benefits. Exercising can help with (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6027933\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Building strength and muscle mass<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing the risk of various cardiovascular conditions such as heart attacks<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing the risk of chronic ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/","url":"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/","name":"Is Working Out 6 Days a Week Too Much? 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