This one is easy. “Take at least one day off the weights each week,” says Matthews. “Two is better.” Training hard 7 days a week is just going to accumulate fatigue, which can affect your sleep, which can affect your recovery, which can make you less able to train… see where this is going? “And resist the urge to replace lifting with some other form of intense physical exercise or activity,” Matthews says. Walking is OK, though.
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