How Often Should I Workout?
The amount of time you workout each week is largely dependent on your fitness and health goals, current
experience level, the types of exercises or activities you are performing and the intensity at which you
This article will discuss all of these factors and help you decide how often and how long you should be working
out each week.
For beginners, the optimal amount of exercise you should be getting each week is about 20-30 minutes of moderate
intensity activity for 2-3 days each week.
This is the minimal amount of exercise you should get to reduce the risk of illness and disease. You
should combine weight training exercises and cardiovascular activities for optimal results.
If you wish to exercise more than this each week, your frequency will depend on your goals, schedule, and the
intensity at which you are working out, as mentioned above. Ideally, your exercise program will be tailored to meet
these preferences and goals.
Having a personalized exercise program will help you avoid wasting precious time and effort on a program that
doesn’t work for you. Consider hiring a personal trainer or for a less expensive option, seek help on the
In general, if you want to gain muscle mass and lose fat, you will adjust your diet and start strength training around 3-5 times per week. Building muscle will
help you burn more calories throughout the day and help you see a more defined physique.
If you want to improve your cardiovascular endurance you should add 20-30 minutes of high intensity interval
training (HIIT) after each of your weight lifting sessions. HIIT is a great way to get the benefits of cardio
training on a tight schedule.
As I mentioned above, you also need to take into consideration how intense your training is. The more intense,
the more time you will need to rest your body. If you workouts consist of an easy strength circuit and a few
minutes on the treadmill, you will be able to workout more days per week than someone training for a marathon or
lifting high volumes of weight.
It is also a good idea to start off slow if you are a beginner. Many people start by going to the gym everyday
and end up getting burnt out by the 5th day. This can lead to a decrease in motivation and the abandonment of a
exercise program. Start with a couple days a week and as your body gets used to exercise, bump it up as you see fit.
Once you start getting into the hang of things I promise you will want to work out more!
Finally, the most important thing is not to work out every day but to be consistent with how often you work out.
Working out 3 days a week for 2 years will be much better for you in the long run than 5 days a week for a couple
weeks here and there. Hopefully this article has helped you understand the factors that going into training
frequency and the need for an individualized program when working out.
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