Today I'm answering some of the most frequently asked questions about how often you should work out! Getting into a fitness routine that aligns with your goals is the key to success.
The frequency of your workouts depends on several factors, including your goals, fitness level, the type of training you’re doing, and how much time you can realistically commit. Let's get into it!
Guidelines for Workout Frequency
For General Health and Fitness:
Minimum: The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, combined with strength training exercises at least two days per week. This can be broken down into about 3-5 workout sessions per week.
Optimal: For better results, aim for 4-5 days per week, combining both aerobic exercises (like running, cycling, or swimming) and resistance training (like weightlifting, bodyweight exercises, or resistance bands).
For Specific Training Goals:
Strength Training: If you're focusing on building muscle or increasing strength, 3-4 days per week of resistance training is typically effective, allowing for rest and recovery between sessions targeting different muscle groups.
Endurance Training: For activities like running, cycling, or swimming, 4-6 days per week is often recommended, with a mix of longer, steady-state workouts and shorter, high-intensity sessions.
Sports-Specific Training: If you're training for a specific sport, your frequency will depend on the demands of that sport. This often includes both general conditioning and sport-specific drills, which could require 4-6 days per week.
What is the Minimum Amount of Exercise to See Results?
Working out at least 3 times per week is generally considered the minimum to see noticeable improvements in fitness, strength, and health. Consistency at this frequency allows your body to adapt and progress.
However, if you're only able to work out once a week, you'll still gain some health benefits, such as improved mood, better cardiovascular health, and increased mobility. But the progress in strength, endurance, and overall fitness will be slower.
What If I Can Only Work Out Once a Week?
Health Benefits: Even one workout per week is better than none. It can improve your cardiovascular health, help manage stress, and contribute to overall well-being. It’s also a good way to maintain a baseline level of fitness during particularly busy periods.
Limitations: Working out only once a week will likely not be enough to see significant changes in strength, endurance, or body composition. For most people, more frequent exercise is needed to build and maintain fitness levels effectively.
How Much Exercise is Too Much?
6-7 days per week is often the upper limit for most people, especially if you're incorporating various types of training (strength, cardio, flexibility). Training every day can be effective, but it's important to vary the intensity and type of workout to prevent burnout and overtraining. Alternating between high-intensity and low-intensity workouts gives your body time to recover and rebuild muscle.
Tailor Your Workouts to Your Goals
The frequency and type of your workouts should align with your goals.
Training for a Specific Event or Goal: If you're preparing for a race, competition, or any specific physical goal, your training frequency and intensity will need to be more structured and often more frequent. You might be working out 5-6 times per week, with a mix of targeted exercises.
General Fitness and Health: If you're working out for general health, longevity, or well-being, 3-5 days per week is usually sufficient. This frequency supports cardiovascular health, muscle maintenance, and overall physical function.
How to Create a Consistent Workout Routine:
Consistency is the key to making progress in any fitness regimen. To determine the right fitness routine for you:
Set Clear Goals: Define what you want to achieve—whether it's weight loss, muscle gain, improved endurance, or general health. Your goals will guide how often you should work out.
Assess Your Current Fitness Level: If you're just starting, it's important to ease into a routine. Begin with 2-3 days per week and gradually increase the frequency as your body adapts.
Consider Your Lifestyle: Your workout routine should fit into your life without causing undue stress. Find a frequency that you can realistically maintain over the long term. This could be 3 days per week for some, or 5-6 for others.
Listen to Your Body: It's essential to strike a balance between pushing yourself and allowing time for recovery. If you're feeling consistently fatigued or sore, it might be a sign that you're overtraining and need to scale back.
Track Your Progress: Regularly evaluate your progress and adjust your workout frequency as needed. If you’re not seeing the results you want, you might need to increase the frequency or intensity of your workouts.
Improving Your Fitness
To see meaningful improvements in fitness, working out at least 3 times per week is a good starting point, with 4-5 sessions offering even better results. However, consistency, gradual progression, and alignment with your specific goals are the most critical factors. Whether you’re training for a specific event or just aiming to stay healthy, finding the right balance that works for your body and lifestyle will lead to the best outcomes.
Want our expert opinion on your training routine? Fit Societe offers personalized fitness training in San Diego. Book a free consultation with one of our fitness coaches and get your first week free!
Scott Ryan, CSCS, RSCC*D, CF-L1, CF-W, BFRC, PNC, Director- Fit Societe
Scott Ryan is a Registered Strength and Conditioning Coach and Precision Nutrition Coach who specializes in Applied Functional Science, CrossFit L1, and Olympic Lifting. He attended New England College in New Hampshire obtaining a bachelor's degree in Kinesiology with an emphasis on Biomechanics. He has a passion for injury prevention and coaching, as he was a collegiate athlete who suffered sports injuries. His goal is to get athletes back to optimal shape as well as prevent future injuries.
Commentaires