10/02/2026
💡 As long as intensity and volume are managed
Muscles that recover well and can be trained frequently:
1️⃣ Core (abs & lower back)
Examples: plank, dead bug, leg raises
The core recovers quickly because it’s used daily for posture and movement.
➡️ Vary the exercises and avoid going heavy every day.
2️⃣ Calves
Examples: standing or seated calf raises
Your calves work all day (walking, standing), so they tolerate higher frequency well.
➡️ Frequency can be high, but volume still matters.
3️⃣ Forearms & grip
Examples: wrist curls, farmer’s walks
Fast recovery, suitable for light to moderate daily work.
4️⃣ Mobility & stabilisers
Shoulders (rotator cuff), hips, ankles
Focus on control, joint health, and quality not heavy load.
❌ Muscle groups NOT recommended for daily heavy training
(They need recovery to grow)
⭕️Chest
⭕️Back
⭕️Shoulder (deltoids)
⭕️Thighs (quads & hamstrings)
⭕️Glutes
⭕️Arms (heavy biceps & triceps work)
➡️ Large muscle groups typically need 48–72 hours to recover.
⚠️ Training heavy every day increases the risk of:
• Overtraining
• Performance drop
• Poor muscle development
🚫 Myth: “Training every day = faster muscle growth”
✅ Truth: Muscles grow during recovery, not during training.
If you want to train more often:
👉 Rotate intensity: heavy / light / mobility
❌ Not heavy every single day.
