The idea of working out twice a day sounds intense, and for most people, unnecessary. But according to strength and conditioning coach Brandon Mentore, there’s more to the conversation than just ambition or willpower. Training twice in one day can have real benefits, but it also comes with risks that too many people overlook.
Mentore, who also specializes in sports nutrition, says that two-a-day workouts can be effective if programmed strategically and followed with enough recovery. Here, we’ll break down what the expert recommends, the science behind it, and how to know if this training style fits your fitness level or goals.
What the expert says about working out twice a day
Mentore’s take is clear: training twice in one day isn’t just for athletes or celebrities with personal trainers—it can work for anyone if it’s done the right way. “Training volume is an essential factor for almost all fitness goals, and training several times a day allows you to squeeze in more volume, increasing protein synthesis, metabolic capacity, and anabolic output”, he explains.
In simple terms, two-a-day workouts help you move more, burn more calories, and build strength faster, but only if your body can handle it. Doubling your training also doubles the stress placed on your muscles, joints, and nervous system. That’s why recovery, nutrition, and rest are just as important as the workouts themselves.
Mentore cautions that pushing too hard too soon can lead to overtraining. This can cause fatigue, sleep problems, suppressed immunity, or even injury. “It can really tax your neuromuscular system”, he says, which is why spacing workouts properly and tracking how your body responds is critical.
For most people, that means allowing at least six hours between sessions and prioritizing recovery activities, from foam rolling to active stretching or light cardio. Mentore also suggests doing more intense training earlier in the day and lighter, lower-impact movement later, to give your body time to adapt.
How to do it safely and make it work for you
Working out twice a day doesn’t have to mean grinding through back-to-back HIIT sessions or running marathons before breakfast. Here’s how you can approach it without overdoing it:
- Start small. Begin with one or two days a week, and build up gradually. Your body needs time to adjust to the increased workload.
- Split your focus. Combine different types of training. For example, strength training in the morning and yoga, Pilates, or light cardio later in the day.
- Rest between sessions. Aim for at least six hours between workouts to let your muscles repair and energy levels reset.
- Fuel and hydrate. Eat nutrient-dense meals and snacks between sessions to support muscle recovery and replenish glycogen stores. Stay hydrated throughout the day.
- Listen to your body. Soreness and mild fatigue are normal, but persistent pain, disrupted sleep, or irritability can be signs of overtraining.
- Prioritize recovery. Foam rolling, stretching, naps, and even meditation can help your body manage the physical stress of training more often.
If you’re new to exercise or returning after a break, skip the two-a-day trend for now. There’s no evidence it speeds up fat loss or muscle gain for beginners. In fact, it can make progress harder by increasing fatigue and injury risk.
For seasoned exercisers, though, strategic two-a-day sessions can break plateaus and add variety. Just remember that success comes from smart planning, not constant pushing.