How Many Times a Week Should I Workout?

by | Exercise, injury prevention, Online Fitness Training, Personal Training

Workout Frequency – What is the Recommended Amount and How to Maximise Results

Working out is an important part of leading a healthy lifestyle and achieving physical fitness goals. It’s essential to understand the recommended workout frequency.  You’ll learn how to maximize results from your exercise routine and training program. With the right amount of dedication and effort, you can achieve your desired level of physical fitness.

Personally I believe that frequency and time is different for each individual and their situation.  If you can only manage 10 mins a day then that’s better than nothing.  If you can only do 2 hours twice a week, again that’s better than nothing.  However if life was perfect and you had all the time in the world then read on.  I’ll give you my advice on optimum workout frequency, as well as tips on how to avoid injury and burnout from your exercise routine.  As well as different training programs based on your age.

Injury rehab

How Many Times a Week Can You Exercise Without Risking Injury or Overtraining?

Exercising too frequently or with too much intensity can increase your risk of injury or overtraining. Knowing how many times per week you should exercise and the signs of overtraining can help you stay safe and get the most out of your workouts.

So How Many Times Per Week Should You Exercise?

The answer can be as varied as the individual. The best way to figure out how many days you should work out is by determining what your body needs. Are you really stressed at work or home, are you sleeping properly? If you have lots of stressors on your body then working out (hard) can tip you over the edge and cause injuries or burnout.

It’s really important to listen to your body and change your workout frequency and workout intensity based on your overall load.  Choose walking, yoga etc when super stressed or tired.  When less stressed and you’ve slept well then your body is able to recover better. You could then do more weight training and HIIT cardio sessions.

healthy lifestyle

Workout Frequency According to Your Age and Level of Ability?

Depending on your age and level of ability, the frequency of your workouts should be adjusted accordingly. For instance, younger people can workout more often than older people as they recover quicker. Similarly, beginners may need to start with shorter and simpler workouts while advanced fitness enthusiasts can opt for more intense programs.

The best way to find the right workout frequency for you is to compare your age against the recommended workout frequency below.  This is a generic guide; It’s best to complete a more detailed personal analysis based on your needs and goals.

18-30 years old, 4-5 days per week is appropriate: 3 days of strength training, 1 day of higher intensity interval training, 1 day of lower intensity endurance activities.

31-45 years old, 3-4 days per week is appropriate: 2-3 days of strength training, 1 day of higher intensity interval training.

46-60 years old, 3-4 days per week is appropriate: 2-3 days of strength training, 1-2 day of lower intensity endurance activities.

I provide beginner and advanced workout plans for those who are looking for guidance on how many times a week they should be working out.  Get in touch if you want to know more

Fitness Training app

The Benefits of Varying Your Exercise Routine & Working Out at Home or in the Gym

If you’re feeling like your exercise routine has become too repetitive or stale, it’s time to switch things up and try something new. Not only will varying your exercise routine keep you from getting bored, but it also has other numerous benefits such as improved strength, endurance and flexibility.  Your body adapts to your training quite quickly so you should aim to change your workouts every 4-8 weeks to achieve maximum benefits.

For some the gym is an easy place to get to and not intimidating.  For those people working out at a gym can be motivating as they have others around them working hard.  However this isn’t for everyone.  Some people find gyms intimidating or too difficult to get to.  Home workouts can sometimes be daunting as you don’t know what to do, or feel that you need equipment.  If this is you, then let me help you.

I offer personalised training programs via my training app, with limited equipment or just bodyweight. (As well as offering gym programs) I can find the right type of exercises to give you the results you want.  With accountability and me by your side you will also have the added motivation to help get you started and to keep you going.  Check out my online training program page for more info and book a free 15 min phone consult if you want to discuss further.

How to Create an Effective Workout Schedule that Fits Your Lifestyle

Creating an effective workout schedule that fits your lifestyle can be a daunting task. With the right planning and dedication it can be done. To maximize your workout schedule, you should consider your current fitness level and goals, available time for exercise, and types of exercises that best suit your needs. By listening to your body you can create an effective workout schedule. Making sure you get the most out of each session and stay motivated to reach your fitness goals.

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