Ever wondered how often you should be working out?
Whether you’re just getting started on your fitness journey or trying to refine your routine, the question of workout frequency is crucial. The answer, though, isn’t one-size-fits-all—it depends on your goals, experience level, and even the amount of time you can realistically commit to exercise each week. But don’t worry! We’ll break down the science behind workout frequency so you can make an informed decision that fits your life.
Understanding Your Goals
First, consider what you’re trying to achieve. Are you looking to build muscle, lose fat, improve your cardiovascular health, or just maintain a healthy lifestyle? Each of these goals may require a different approach: (Check out our blogs on specificity and creating a fitness plan for help creating your own goals!)
Muscle Building: To build muscle, resistance training is key. The general recommendation is to work each major muscle group 2-3 times per week. This frequency allows for enough stimulation to promote growth while also giving your muscles time to recover.
Fat Loss: When it comes to fat loss, consistency and a combination of cardio and resistance training are very influential. Aim for at least 3-5 days a week of exercise, including both strength training and some form of cardiovascular exercise like running, cycling, or swimming.
Cardiovascular Health: For overall heart health, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, spread across most days. This could mean 30 minutes a day, five days a week.
General Fitness: If your goal is general health and fitness, a balanced routine that includes strength training 2-3 times per week and some form of aerobic exercise on most days is ideal.
Experience Matters
Your experience level also plays a role in how often you should work out. Beginners, for instance, might start with 2-3 days of full-body workouts per week, focusing on learning the basics and building a foundation. As you become more experienced, you can increase your workout frequency and even specialize your training (e.g., focusing on specific muscle groups on different days).
The Science of Recovery
Recovery is a critical component of any workout plan. When you exercise, especially with resistance training, you create tiny tears in your muscle fibers. Your body needs time to repair these fibers, which is how muscles grow stronger and larger. Training the same muscle group too frequently without adequate recovery can lead to overtraining, increased risk of injury, and diminished results.
Most experts recommend allowing 48-72 hours of recovery time between sessions that target the same muscle group for hypertrophy. This means if you worked your chest on Monday, you should wait until Wednesday or Thursday before working it again. This is subject to change amongst individuals as people recover at different speeds based on the given stimulus, recovery and genetic factors.
Practical Considerations
Life is busy, and your workout routine should be sustainable in the long run. Here are a few tips to help you fit exercise into your schedule:
Consistency Over Perfection: It’s better to exercise consistently 3-4 times a week than to have an intense but unsustainable routine. Find a frequency that fits your life.
Listen to Your Body: If you’re feeling much more fatigued than usual or excessively sore to where it limits performance, it might be a sign you need more recovery time. Don’t push through pain—adjust your frequency as needed.
Mix It Up: Incorporate different types of workouts—strength, cardio, flexibility—to keep things interesting and cover all bases of fitness if that is your goal.
Take-aways
So, how often should you work out? It depends on your goals, experience, and schedule. As a general rule: (note that all of these are subject to change based on the goal and individual)
– Beginners: Start with 2-3 days a week.
– Intermediate: Aim for 3-5 days a week.
– Advanced: 4-7 days a week, with varied intensities and proper recovery.
Remember, the best workout routine is one you can stick with over time. Whether you’re aiming to build muscle, lose fat, or just stay active, consistency is key. Start with a frequency that feels manageable, and gradually increase it as your fitness improves.
If you’re unsure how to structure your workout routine or want personalized guidance, consider reaching out to a fitness professional. They can help tailor a program to your specific needs, ensuring you achieve your goals safely and effectively. Ready to get started? Contact us today for a consultation!
References:
– American Heart Association. “Recommendations for Physical Activity in Adults and Kids.”
– Renaissance Periodization. “Scientific Principles of Hypertrophy Training.”
– National Academy of Sports Medicine (NASM). “Essentials of Strength Training and Conditioning, 4th Edition.”