This is even more true if your schedule is packed and you’re rushing to fit double gym trips in.
What else is there to factor in?
If you’re serious about the commitment and have the time to do twice-a-day sessions, it’s best to mitigate your risk of injury through planning and stretching.
For Morgan, balanced nutrition is also key. “You need to support your increased activity with a well-rounded diet,” he says. “Prioritize nutrient-dense foods, stay hydrated, and consider consulting with a nutritionist to tailor your diet to your training needs.”
On top of a supportive diet, you should also consider integrating recovery activities into your schedule. “I would suggest cardio in the morning and strength training in the evening three or four days per week, interspersed with days of active recovery which could include walking, swimming, yoga, Pilates or simple stretching,” Wiener says.
How to structure a two-a-day workout week
How you plan your week is an important component when it comes to staying injury-free, enthusiastic, and strong while intensifying your fitness plan.
“Performing your double workouts does not require scheduling 14 intense sessions,” says Morgan. “You could instead spread five days of moderate exercises throughout the week followed by two days for light or minimal exercising, or adjust the schedule to have five moderate to intense workouts and two days of complete rest; it ultimately depends on your fitness level and schedule.”
For Wiener, a typical week might look like this:
Monday a.m.: 30-45 mins cardio like running, cycling, or cross-training
Monday p.m.: 30–45-minute full body strength training. When choosing sets and reps, using low-rep, high-weight compound movements.
Tuesday a.m.: 30-45 min HIIT circuit workout, interval training
Tuesday p.m.: Low-impact workout, stretching, yoga or Pilates
Wednesday a.m.: 30-45 minute steady state cardio like a long run, jog or cycle
Wednesday p.m.: Upper-body strength training— same sets and reps as above
Thursday a.m.: 30-45 minute HIIT circuit workout, interval training
Tuesday p.m.: Dynamic stretching, swimming
Friday a.m.: Steady state, low impact, low-intensity cardio like cycling or cross-training
Friday p.m.: Lower-body, core workout
Saturday a.m.: High-intensity cardio
Saturday p.m.: Upper body strength training
Sunday a.m. and p.m.: Rest day and active recovery, could include low-intensity, low-impact exercise
Long-term goals
For most of us, working out just once a day can be a stretch. We all have off days. And that’s OK. As Morgan says, your fitness plan should come down to your individual goals, and that you need to be flexible and prepared to mix it up, depending on how you feel day-by-day.
“Working out twice-a-day can be a game-changer, but it requires thoughtful planning and self-awareness,” Morgan says. “Double workouts shouldn’t be about pushing yourself to the brink but rather about sustainable progress and long-term health.”
Wiener adds that, when in doubt, consult a professional.
“If you are going to be radically changing your exercise routine, I would also advise seeking the advice of a personal trainer,” he says.
This story originally appeared in British GQ.
