There is no set number of workouts you should do every week. Your body’s fitness goals and your personal schedule will determine how often you go to the gym. There are some guidelines you can follow:
General fitness: 4 – 5 days per week
Weight loss: 5 – 6 days per week
Muscle building: 3 – 4 days per week
Let’s take a closer glance at each.
GO TO GYM FOUR-FIVE DAYS A WEEK.
Three days of cardio is recommended if you are looking to increase endurance or burn calories. Two days of strength training will be sufficient. You can reverse this if your goal is to build strength and muscle tone. To keep things balanced, you could switch every week.
The two days off are called “active rest”. It is important to get at least 30 minutes of exercise each day, even if you don’t work out. You could go for a walk in your neighborhood or at the track, play with your children, or do chores around the yard.
The benefits of A balanced exercise program that includes a four- to five-day gym schedule per week is possible. This keeps you engaged and motivated to go to the gym. It also allows your body to rest between sessions. People often feel happier when they go to the gym.
Possible Risks: It may be difficult for you to fit in four to five sessions at the gym if your schedule is packed. It’s easy for people to become frustrated and lose track of their workouts. Reduce your workouts to just three days and make the most of each day. HIIT can be a great way of making the most of your limited gym time.
If you go to the gym almost every day, it is easy to get bored if you do the same thing over and over again. You will lose your ability to keep a good intensity and your body will start to get bored. Try something new! Try a group exercise class. You can learn kickboxing and dance. Go to the pool. You can play tennis with your friends or join a pick-up basketball league. Try barre or Pilates. If you have something exciting and new to look forward to, it will be easier to stay motivated.
If your goal is to lose weight (and BODY FAT )…)
GO TO THE GYM FIVE-SIX DAYS A WEEK.
Adults need to exercise 60-90 minutes per day in moderately intense activity. They also need to be careful with their caloric intake. This will depend on your diet, age, gender, and the type of exercise you do.
To lose weight, you don’t need to spend your entire time in cardio machines or aerobics classes. You can tone your muscles and burn calories by dedicating two to three days to resistance training. The other three to four days, focus on aerobic exercise.
The benefits of going to the gym five days per week. This allows you to complete your daily workouts in one session and gives you access to many ways to exercise. Exercise is important for your overall well-being and weight loss.
Potential risks: If weight loss is your goal it’s easy for you to get super motivated about going to the gym, but then you start to feel burnt out. This is especially true for those who have been active but aren’t now. You don’t have to give up on your workouts just because you aren’t feeling motivated. Instead of running on the treadmill, try a kickboxing class, dance aerobics, or swimming. Try a new sport.
If you are feeling burnt out, you might consider cutting down on your gym time. Instead, increase the intensity of your HIIT workouts to suit your fitness level. You might consider going to the gym three to four times a week if you are tired of going every day. Then, adjust your workout intensity and/or caloric intake if you feel exhausted.
What if you have the opposite problem? Are you working out too hard? Overtraining can lead to a plateau in weight loss. Your body’s protective mechanisms will kick in and try to keep you from losing weight. You may need to modify your workouts or change your routine if you have reached a plateau. After your body has had some time to recover and rest, you may be able again to get up to speed.
If your goal is to build muscle…
…LIFT WEIGHTS AT THE GYM THREE TO FOUR DAYS PER WEEK!
Focus on one muscle group per session, with a 3- to 4-day schedule. You should not do the same muscle groups on consecutive days. Give them time to rest. Some people work well with a 5- to 6-day schedule. They only need to work one muscle group per day.
You can go to the gym more often if you wish, but don’t overwork tired muscles. They need rest. Try a restorative yoga session instead. To ease soreness, you can use the sauna and whirlpool. Follow the track.
The benefits of A three- to four-day schedule allow for sufficient rest. Lifting weights doesn’t cause muscle growth. They heal and grow when they are able to recover between sessions. You can also perform correct exercises if your nervous system is healthy. Overuse injuries and plateaus can result from pushing your muscles too hard.
Possible risks: You need to listen to what your body is telling you. After a hard workout, your body might need to heal itself more quickly than you have allowed. Pay attention to any muscle pain. It is best to stop working on it until it stops.
QUALITY IS MUCH MORE IMPORTANT THAN QUANTITY IN THE GYM.
It is more important what you do at the gym than how often. You’ll see fewer results if you go to the gym every day, but you don’t push yourself too hard, do improper form, or use your body to overtrain. A professional trainer can help you create a fitness program that suits your needs, body type, schedule, and goals. You can get the most out of your workouts by consulting a professional trainer.
Balance is the key to a happy life. It is better to stick to a moderate workout program that you can manage than to do it all the time and burn out after a few months. It’s about your health and well-being. Find the right balance for you and your goals.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one of the best gyms in Tampa, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals!