This is a question that comes up frequently and there is a lot of confusion around it. The short is answer is – it depends!
There are many factors that need to be looked at, the first would be, do you have the capacity to recover from an increased training load? Most people don’t have there nutrition or sleeping habits in nearly good enough order to be able to increase their training load, and would be much better served working on those areas in order to see better progress.
Assuming you do have good nutrition and sleeping habits, the question now depends on what type of other training you are doing and at what frequency and intensity?
If you follow a sensible template, and there are a few out there, that has just the right amount of volume then you can absolutely train daily.
However, If your training falls into the trap of “go hard or go home” and dictates you do 300 swings and 200 burpees followed by some hill sprints, I am not going to prescribe you do another workout tomorrow other than some mobility work and light stretching.
That above example may seem extreme, (who the hell wants to do 200 burpees!) but you hopefully see my point?
If you want to train daily, with the goal of becoming stronger, your training volume will have to be low.
Here are some general guidelines.
High training frequency = Low volume sessions
Medium training frequency = medium volume sessions
Low training frequency = high volume sessions
Our kettlebell sessions follow a medium approach since we train 3 days per week spaced over Mon/Wed/Fri or Tue/Thur/Sat.
That’s not to say you couldn’t add additional work in, but this will have to be low volume. So what is low volume?
Low volume – after warms up, between 15-25 reps for pushing and pulling exercises (push up, press, pull ups, row variations) Adhere to the rule of ten for heavy grinds (deadlift or squat variations), somewhere between 75-200 for conditioning work.
Medium volume – after warm ups, between 25-50 reps for pushing and pulling exercises, between 20-40 for heavy grinds and the same volume on hinging conditioning exercises.
High volume – after warm ups between 30-75 reps on pushing or pulling exercises, between 30-75 on heavy grinds, 200-500 on high volume hinging movements.
If you are unsure, always err on the side of quality! Dan John has a great saying that fits here perfectly, “anybody can do more bad reps, but quality reps are like sunny days in Seattle, rare but welcome”
I would recommend straight sets or ascending low volume ladders, for high frequency training, if you are going with a high volume approach, anywhere between sets of 3-10 reps would be about right, depending on the exercise.
Use common sense, and gauge progress on how you feel or the results you experience.