Is it Safe to Work Out Twice a Day?

Is it Safe to Work Out Twice a Day?

Two-a-day workouts are commonplace for high-performance athletes, but are they safe for us average desk jockeys?

According to many fitness experts, most people are advised to stick to one workout per day, with the only exception being the aforementioned dedicated athletes.

“A highly conditioned, world-class athlete would be able to safely handle multiple training sessions in one day,” said biologist Jason Edmonds. “But a middle-aged person of average athletic ability with a full-time job and family probably wouldn’t want to plan a regimen that involved multiple daily sessions at the gym doing heavy strength training.”


According to exercise guidelines, adults should aim for at least 150 minutes a week of moderate-intensity aerobic activity, or 75 minutes of vigorous aerobic activity. With that in mind, it’s clear that working out twice a day is unnecessary, especially if you can’t match the second workout with the same intensity of the first.

Two-a-day sessions carry increased risk of injury, as there may be insufficient time for your body to fully recover. High-intensity cardio, for example, can lead to symptoms of overtraining.

Related: What are ‘LISS’ and ‘HIIT’ Workouts?

Instead, try targeting different areas and avoid working out the same muscle groups multiple times each day.

“I always urge people who embark on two-a-days to have one session be more strength-focused and the other be more cardio focused,” said Los Angeles-based celebrity trainer Mike Donavanik. “That way, you’re able to go for full intensity both workouts.”

Photo Credit: Jacob Lund/; Flamingo Images/

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