Is it okay to do strength training every day?

There is really no absolute "yes" or "no" in this matter. It all depends on the individual and the training mode. I have been going to the gym for five or six years, and I have seen veterans who go to the gym every day and their scores have steadily improved, and I have also seen novices who practice three times a week until they get strained. To put it bluntly, the core thing is whether your training schedule can keep up with the recovery rhythm.

I used to go to a gym that I used to go to. There was an older brother who had been training for 12 years. He came almost every day except when the gym was closed during the New Year. Their arrangement was to push and pull the legs + adjust the daily cycle. On Monday, I would push the chest and shoulder triceps, and on Tuesday, I would pull the biceps of the back. Wednesday would be leg training, and Thursday would be dedicated to the core and weak side muscles that were not fully trained. On Friday, I would go back to the pushing cycle. On Sunday, I would walk with an empty bar or a small weight of 2.5kg to activate my whole body. Sometimes I would just go to the swimming pool in the gym for 40 minutes, which counts as active recovery. We have also asked him before if he is not afraid of overtraining. He said that the same muscle group should be given at least 72 hours of rest time, and the training intensity after heavy weight days will be lowered. He sleeps at 8 hours a day, and he also supplements with enough protein. After practicing for so many years, he has basically never been injured except for the occasional sprained wrist, and his performance in the three major categories can slowly increase every year.

Of course, there are many voices on the Internet who say that strength training must not be done every day. Muscles will only grow when you rest. This is actually true, but there must be a prerequisite - the same muscle group cannot be stimulated at high intensity every day. I have seen many novices who have just entered the industry. They are fresh and energetic after getting the card. They come here every day and hit all the equipment once they come. Their chests hurt for two days and then they continue to lift heavy weights. Within half a month of training, they start complaining that they cannot sleep well and cannot exert force during training. Their chests that can push 40kg can't even shake 30kg. This is typical overtraining. This kind of "blind training" training every day will definitely not work.

Don’t think that practicing every day is just for professional athletes or veterans. If your training intensity is not high, for example, you can take a small dumbbell of 1-3kg when you get home from get off work to practice shoulder and back exercises and correct rounded shoulders. You can practice for 20 minutes each time, and you will only feel a slight soreness after the practice. It will not affect your normal activities at all the next day. Practicing every day can actually help you develop exercise habits, and the effect on body adjustment is much better than fishing for three days and drying out in the net two days.

In fact, this matter is similar to watering flowers. No one can say "watering once every three days is absolutely right." It depends on whether your flower pot is breathable, whether the temperature has been high recently, and whether the flower species are drought-tolerant. If you feel refreshed when you wake up the next day, can maintain your previous weight during training, and do not suffer from persistent joint pain, loss of appetite, or insomnia, then you don’t have to be bound by the online rules of “train once and rest” and “train no more than five times a week.” You can do whatever feels comfortable.