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Is it OK to do legs every day?

No, you should not train your legs intensely every day, as muscle growth and repair happen during rest periods; training daily can lead to overtraining, injury, and diminished results. Instead, most recommendations suggest training legs 1-3 times per week with at least 48-72 hours of rest between intense sessions to allow for recovery and muscle rebuilding. However, light, low-intensity leg exercises like walking or gentle mobility work can be performed daily.
Why You Shouldn't Train Legs Daily
Overtraining and Injury: Consistently intense leg workouts without adequate rest can lead to overtraining, causing symptoms like intense pain, fatigue, lower motivation, and increased stress.
Muscle Growth Requires Recovery: Muscles grow and repair during the rest period following exercise, not during the workout itself.
Reduced Effectiveness: Overtraining can hinder the progress you're trying to make.
Recommended Frequency
General Guideline:
Train your legs 2-3 times per week, allowing at least two days of rest between workouts.
More Advanced Training:
For more advanced individuals, training 3-4 times a week may be suitable, but requires smart program design and auto-regulation.
What You Can Do Daily
Light Cardio:
Activities like walking or biking don't require heavy resistance and can be done daily.
Mobility Work:
Gentle mobility exercises can be performed daily to improve joint stiffness without causing significant stress.
Listen to Your Body
Pay attention to your body's signals. If you feel excessive soreness, fatigue, or a decreased ability to train at your usual intensity, take more rest days.
Adjust your training frequency and intensity based on your body's response to prevent overtraining and maximize gains.