Buzz
I typically fit in two workouts most days: a morning spin bike session followed by weightlifting in the afternoon or evening. I used to think that two workouts a day were extreme, reserved for pro athletes and those obsessed with fitness. However, I discovered that doing two workouts isn't as overwhelming as it seems and can actually help you carve out more time in your day for exercise.
Before diving into the reasons and methods, it's important to address a key reason not to pursue two-a-day workouts. If you're fixated on the calories you're burning, if you work out to 'earn' your meals, or if you feel guilty for not exercising enough, these could be signs to reassess your relationship with exercise and perhaps seek professional guidance.
These behaviors may indicate compulsive exercising, which is closely related to mental health concerns such as eating disorders. The National Eating Disorders Association offers a helpline and support resources if you need assistance.
Reasons You Might Want to Try Two Workouts a Day
Let’s explore some of the benefits of doing two workouts in one day. One of the main reasons is to break up long workouts that may be inconvenient. For example, runners often split up their easy runs to meet their weekly mileage goals: it’s easier to do five miles in the morning and another five in the afternoon than waking up early for a single 10-mile run.
Another reason is to fit more training into a packed schedule. Perhaps you already lift weights five days a week, but you know that adding cardio and stretching could improve your performance, whether as an athlete or for overall health. (Cardio is beneficial and no, it won’t hinder your muscle gains.) Separating those activities into their own workouts may be more effective than trying to add them to your regular routine.
You might also simply enjoy doing multiple workouts. Exercise is beneficial for mental health, helping reduce stress and even aiding in the management of anxiety or depression. If a morning jog lifts your mood for hours, there’s no reason to skip it just because you have another workout later in the day.
The hidden advantage: easy workouts
Here’s the key to doing two workouts a day: not all of them are intense.
If you’re accustomed to giving your all during every gym session, you’ll need to adjust your expectations when incorporating two workouts a day. Your body may be able to handle three to five intense sessions weekly, but it’s unlikely to manage ten.
Map out your week and decide how many truly challenging workouts need to be included. Spread them out accordingly. After that, add in your extra workouts, ensuring you choose activities with minimal recovery demands.
It takes some trial and error to learn what your body can recover from easily. As a general guideline, these activities are tough on your body and will likely make your next session feel much more challenging. Be mindful of when you schedule them:
Heavy deadlifts
Maxing out on major lifts
High-speed running workouts
Long-distance runs
Races or time trials
Anything that’s very long, very heavy, or leaves you feeling spent afterward
In contrast, there are many workouts that don’t require significant recovery. These types of exercises can fit easily into your weekly routine. I’ll provide a few examples, with the understanding that a workout should only be considered 'easy' if it feels easy for you. For a marathoner, a three-mile jog might be effortless, but for someone new to exercise, that same jog could be one of the hardest workouts of the week. So trust your own judgment. Here are some examples of workouts that might be considered easy:
Walking
Stretching, foam rolling, or other mobility exercises
Short, easy-paced runs
Low-intensity cardio on a bike, elliptical, etc.
Lifting light or moderate weights, particularly if you don’t push yourself to exhaustion
Conditioning exercises, if you're fit enough that they don't leave you feeling completely drained (for example: prowler pushes, burpees, kettlebell swings)
As you become stronger and fitter, some exercises might shift from the 'hard' list to the 'easy' list. For instance, last year’s long run may now be considered a short, easy run. Deadlifts will remain challenging if you keep increasing the weight, but lighter deadlifts might transition to the easy list. You get the idea.
Focus on your nutrition
Generally, pre- and post-workout nutrition isn't as critical as some may believe. Regular meals at regular times can easily provide your body with the protein it needs. While there is an optimal 'window' for replenishing your muscles’ carbohydrate stores after a workout, those stores will naturally be replenished within approximately 24 hours, regardless of what you do.
If you're doing two-a-day workouts, you’ll need to fit your next session in before 24 hours have passed. Therefore, it's crucial to make sure you hit that post-workout nutrition window. After each workout, get some carbs, ideally paired with protein. You can easily plan a regular meal after your workout, or if you need a more convenient option, consider bringing a shake or a protein bar with you to the gym.
Ease into two-a-day workouts
Like with any new fitness routine, starting two-a-day workouts can feel overwhelming. If you're currently working out three times a week, don’t expect to jump straight into two-a-days. Begin by adding one or two easy workouts each week, such as a walk around your neighborhood or following a beginner yoga video.
Gradually build from there, deciding each week whether to increase your workout volume or make one of your sessions more intense.
If you’re curious about how this can work in practice, here’s my routine: I do Olympic-style weightlifting on Monday, Tuesday, Thursday, and Friday. On Saturday, I do deadlifts. That’s five challenging workouts, all in the afternoon or evening, since that's when I prefer to train. In addition, I ride my spin bike almost every morning for at least 30 minutes. Occasionally, I’ll switch it up with some kettlebell exercises instead of, or alongside, the bike, so my schedule is flexible.
My workout routine shifts with the seasons, and yours can too. Some periods focus more on lifting, while others emphasize cardio. There are definitely times when I scale back to just one workout a day because, let’s face it, everyone needs a rest now and then.
So if you're curious about two-a-days, don’t hesitate to give them a go. As long as you're careful in planning, you're unlikely to injure yourself or overexert. And who knows? You might end up enjoying it more than you expected.
