How often should you workout to get results?
“How often should I workout?”
It’s a common question among people new to training, and for those who are used to exercise as well. Should you train every day of the week, or just a few? Can you workout just once a week and still see results?
Part of the reason it’s such a common query is that there’s no definitive answer. It is, somewhat infuriatingly, completely dependent on you, your goals, your schedule and your preferences. But before you roll your eyes in frustration, know that there are general guidelines that you can apply to your own situation, that can help you work out when to workout (sorry).
Being clear on your personal goals is the most important factor when planning your workout frequency and training schedule, and this is when having an expert personal trainer (PT) in your corner is so key. Your PT can help you work out your goals (it’s not always easy!) and create a schedule for you to get where you want to be.
If you’re going it alone, or you’re still undecided if working with a PT is right for you, try to pinpoint one principle objective for your training. It might be weight loss, or increased strength. You might want to run a marathon, or simply be able to climb the stairs or carry your shopping home without having to stop and rest.
Whatever your goal though, we have good news for you. You definitely don’t have to workout every day of week. Phew.
How often to workout for weight loss
The amount of training you should do for weight loss is the amount you can sustain for the long-term. We’re not about quick fixes or fads here at Ellie’s Gym, and healthy weight loss doesn’t happen overnight. It’s much more effective to develop a workout schedule you’ll actually stick to rather than go hell for leather and burn out, or get bored within a couple of weeks.
That said, you’ll want to make sure you’re doing enough exercise to have an effect, and to incorporate different styles of training to keep your body on its toes. Working out three times a week is the sweet spot for most people.
One of those sessions might be cardio-based, perhaps HIIT or a steady state aerobic activity, such as running or cycling. On the remaining two workout days, resistance training is your friend. You might split this into upper and lower body sessions, or focus on full-body training with different exercises on each day.
That leaves four rest days in your week. Believe it or not, these are just as important as your workout days because they allow your body to recover and actually, you know, respond to the effort you’re putting in. To maximise your progress, try including what’s known as “active recovery” on these days, by incorporating gentle movement, such as yoga or a walk. Generally being more active over the course of your week will help with weight loss, too.
How often to workout to build muscle
It’s said that muscle isn’t built in the gym, but at home. Say what? Basically, it means that the actual process of growing muscle doesn’t take place mid-squat, but instead happens in response to exercise, while we’re resting at home. So it’s incredibly important to factor in regular rest days between heavy strength sessions, as this is where the magic happens.
Training for strength and muscle growth also comes down to finding a schedule you can stick to, because consistency matters just as much as with weight loss. In an ideal world, three to four intense strength training sessions per week will work for most people.
These might be split into different targets, such as legs, shoulders, chest and triceps, back and biceps. Or you could divide them into different movement patterns, such as push and pull. A good PT can figure out the best breakdown for you.
How often to workout for general fitness
If improving your overall health and fitness is your goal, little (or moderate) and often is the key. The NHS recommends we all do at least 150 minutes of moderate intensity exercise per week, which works out to be 30 minutes five times a week. The best bit? This can be anything, as long as it gets your heart rate up and you’re enjoying yourself.
Aiming for 30 minutes of dedicated exercise five times a week is a great way to boost your general health. It could be brisk walking, jogging, resistance training, HIIT, dancing – whatever floats your boat. Of course, you might also be keen on the idea of losing weight or building strength, and this secondary goal can help you decide how to fill those 150 minutes.
It’s always a good idea to mix it up, too. For one thing, it keeps things interesting, and combining a variety of different types of exercise will help you develop a more well-rounded level of fitness, by improving your endurance, strength, flexibility and balance. Count us in.