Strength training is beneficial only when combined with adequate rest. One of the biggest mistakes people make when strength training is working out too often. Numerous studies show that inadequate rest interferes with the muscle building process. According to Wayne Westcott, exercise science professor at Quincy College, “it takes longer to build muscle than you’ve been taught.” Working out too soon disrupts the recovery process and prevents the formation of new muscle proteins.
A study by the National Strength and Conditioning Association shows that it can take up to 4 days to build new muscle proteins following a strength workout. The American College of Sports Medicine recommends a 2 to 4 day rest period between full-body strength workouts. Data from over 25,000 MEDFITNESS workouts suggests similar results. Resting 3 to 4 days between high intensity, full-body strength workouts can generate greater improvements in muscular fitness than resting 2 to 3 days. In other words, when it comes to strength training, more is not necessarily better.