How Often Should You Work Out Per Week?

Health & Fitness

How Often Should You Work Out Per Week?

For fitness enthusiasts, the question of how often to work out per week is a common one. While there’s no one-size-fits-all answer, several factors can help determine the ideal workout frequency for a gym-goer. Whether you aim to build muscle mass or lose weight, your workout frequency will differ.

Additionally, if you’re new to exercising, you may need to start with a lower frequency and gradually increase it as you become more comfortable. When deciding on workout frequency, health is also a critical factor, especially if you have a chronic health condition or are recovering from an injury.

Therefore, with this article, our goal is to provide you with some guidelines that can help you determine the right workout frequency for you. That way you can achieve your fitness goals healthily and sustainably.

Before we start, below are three questions that you’re going to have to answer to find the right workout frequency. Answer them consciously and you’ll be steps ahead on your fitness journey in the next few minutes.

What Are Your Fitness Goals?

If you are looking to build muscle mass or increase strength, you will likely need to work out more frequently than someone who is primarily focused on weight loss.

For muscle building, it is recommended that you train each muscle group 2-3 times per week. This means that you may need to work out 4-6 times per week, depending on how you structure your routine.

On the other hand, if your primary goal is weight loss, you may be able to achieve this with less frequent workouts. In fact, research has shown that even just 2-3 workouts per week can lead to significant weight loss when combined with a healthy diet.

What’s Your Current Fitness Level?

If you are just starting with exercise (refer to this guide), you may need to ease into a more frequent workout routine. This will help prevent injury and ensure that your body has time to adapt to the increased physical demands.

It is generally recommended that beginners start with 2-3 workouts per week. They should gradually increase their frequency as they become more comfortable with the exercises and their body adapts to the demands of working out.

Once you have built up some endurance and strength, you can gradually increase the number of workouts per week, as long as your body is responding well.

What’s Your Health Status?

If you have a chronic health condition or are recovering from an injury, you may need to adjust your workout frequency accordingly. It is always important to consult with a healthcare expert before starting a new workout routine, particularly if you have any medical conditions.

In case you don’t have any health issues, it is still important to listen to your body and adjust your workout frequency accordingly. If you are feeling overly fatigued or experiencing pain or discomfort, it may be a sign that you need to scale back your workouts or take a rest day.

Similarly, if you are feeling energized and motivated, you may be able to increase your workout frequency without any issues.

Factors That Affect How Often Should You Work Out Per Week

Before we dive into specific recommendations for how often to work out per week, it’s important to understand that exercise frequency is not a one-size-fits-all solution. Several factors can affect how often you should work out per week, including:

Age: As you age, your body may take longer to recover from workouts, and you may need to reduce the frequency of your workouts.
Fitness level: If you’re just starting, you may need to work out less frequently to avoid injury and allow your body to adjust to the new activity.
Goals: Your workout frequency should align with your fitness goals. For example, if you’re training for a marathon, you may need to work out more frequently than if you’re just trying to maintain general fitness.
Time availability: If you have limited time to work out, you may need to increase the intensity of your workouts to achieve the same results.
Recovery time: Your body needs time to recover and rebuild between workouts, so the frequency of your workouts should be adjusted accordingly.

Recommended Workout Frequency

Now that we’ve found answers to the questions surrounding workout frequency and the factors that can affect it, let’s dive into specific recommendations for how often to work out per week based on different fitness goals.

General Fitness: If your goal is to maintain general fitness, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, spread out over three to five days. Additionally, two or more days per week of resistance training that targets all major muscle groups is recommended.
Muscle Building: If your goal is to build muscle mass, you should aim to work out each muscle group two to three times per week. You should also take one or two rest days in between.
Weight Loss: If your goal is to lose weight, you should aim to work out at least five days per week, with a mix of cardio and strength training. Cardiovascular exercise can help you burn calories and lose fat, while strength training can help you maintain muscle mass and boost metabolism.
Endurance Training: If your goal is to improve endurance, you should aim to work out at least five to six days per week, with a mix of low-intensity, long-duration cardio and high-intensity interval training (HIIT). This combination of workouts will improve cardiovascular fitness and build endurance.
Athletic Performance: If your goal is to improve athletic performance, the frequency and type of workouts will depend on the specific sport or activity. In general, athletes should aim to work out at least five to six days per week, with a mix of strength training, endurance training, and sport-specific training.

Avoiding Overtraining

While working out frequently is important, it’s essential to avoid overtraining, which can lead to fatigue, injury, and other negative consequences. Signs of overtraining include a decline in performance, chronic fatigue, grumpiness, and increased risk of injury.

To avoid overtraining, be sure to incorporate rest days into your workout schedule and listen to your body. If you feel overly fatigued or experience any pain or discomfort, take a break and allow your body to recover. That way, when you get back to your workouts, you’ll be more energized and motivated.

Summary on How Often Should You Work Out Per Week?

In conclusion, how often you should work out per week depends on several factors, including age, fitness level, goals, time availability, and recovery time.

However, for general fitness, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, spread out over three to five days, and two or more days per week of resistance training that targets all major muscle groups.

For muscle building, aim to work out each muscle group two to three times per week with at least one rest day in between. Whereas for weight loss, aim to work out at least five days per week, with a mix of cardio and strength training. As for endurance training, aim to work out at least five to six days per week, with a mix of low-intensity, long-duration cardio, and HIIT.

Also Read: Want to Lose Weight? Use These 20 Simple Tips

Last but not the least, for athletic performance, the frequency and type of workouts will depend on the specific sport or activity. By following these guidelines and avoiding overtraining, you can achieve your fitness goals effectively and maintain a healthy lifestyle.

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How Often Should You Work Out Per Week?