Two-a-day workouts tend to be reserved for elite athletes who train for specific sports or competitions. It is difficult enough to find time for one workout. Even more so for two.
This doesn’t mean that you shouldn’t be open to the idea. You can still get the benefits of working out twice per day, provided you understand how to put it into practice.
The benefits of working out twice a day
Two-a-day exercise is a great way to log more activity than if it were just one time. According to a 2017 study in the International Journal of Obesity, sedentary time is a risk factor for heart disease and increased waist circumference.
However, increasing your daily activity is not the only benefit. Brandon Mentore, a strength & conditioning coach and sports nutritionist, says that two-a day workouts can be great for improving overall performance.
Mentore states that training twice in one day can lead to increased muscle growth and strength gains. Training volume is essential for most fitness goals. Training multiple times per day will allow you to get more volume, increase protein synthesis, metabolic ability, and anabolic output. “23
Two-a-day could be a better way to reach your goals faster if you plan correctly. You may also find that two shorter workouts work better for you than one longer.
Drawbacks
Other than the fact that you will sweat more, two-a-day training can be dangerous.
Mentore states that it can “really tax your neuromuscular systems.” If you don’t make the effort to heal, it can increase your risk of injury, disrupt your sleep patterns, suppress your immune system, or many other symptoms.
There is no such thing as too many good things. Be aware of how you feel and what you’re doing. Do not try to do more than you can.
Advice for Beginners
If you are new to exercising or have been away from your regular workouts for several months or more, it is best not to jump right into a 2-a-day routine. There is no obvious benefit to this.
A two-a-day program is not guaranteed to build muscle and burn fat more effectively, especially for beginners.
This type of training is most beneficial for those who are training for an event or competition, or for those who are already exercising regularly and want to increase their workload in a way that fits into their busy schedule.
A majority of people who do two-a-day are doing it with the help of a coach or trainer. This allows you to monitor and hopefully manage the potential dangers of injury and overtraining.
