No matter what workout split you use, progression is key. You can’t expect results if you’re doing the same exercises with the same weight week after week. To stimulate muscle growth, you need to apply the principle of progressive overload, which means that you gradually increase the demands on your body. Each week, you should focus on adding new stimulus, whether you’re lifting heavier weights or slowing down your movements to keep your muscles under tension longer.
If It Sounds Like a Lot, It Is
If you’re not used to exercising every day, this can be a big adjustment, both for your schedule and your body. To ease into it, you have two options. First, stick with the daily movements but tailor the time and intensity to fit your needs. Alternatively, Barrett recommends starting with fewer days and gradually building up to the 4-2-1 routine. “You could start with two days of strength and one of cardio, at a minimum,” she suggests. “Then make sure those other days that you are stretching, doing yoga, Pilates—everyone has their preferred way to to switch things up.”
If you’re struggling to see how you could possibly fit seven days of movement into your busy schedule, Barrett recommends taking a look at your priorities (or your phone’s screen time report). A 30-minute workout is only four percent of your day, she notes. While gym visits might take longer, having a few dumbbells or resistance bands at home can help you fit in strength sessions when you’re really strapped for time.
However, this split isn’t for everyone. For instance, it may not be the smartest approach if you’re training for a big race, like a marathon. “You have to make the main thing the main thing,” says Dinkins. “So if you’re training for a race, cardio is the most important and you need your legs to feel fresh.” In that case, it makes no sense to be in the gym hitting the weights four days a week. Instead, flip the ratio to prioritize cardio over strength. You can still incorporate two full-body strength days to maintain muscle and work on imbalances, but focus the rest of the week on sports-specific training.
Consistency Is More Important Than What Split You Choose
Ultimately, the best workout split is one you’ll stick with. If you’re able to commit to a full week’s worth of workouts, you’ll be far more active than the majority of the population—and your mental health might thank you, too. But consistency and sustainability are what really drive results. It’s important to push yourself, but not to the point of burnout, so be mindful not to wear yourself too thin.
