How many times a week should I work out? This question is one of the most commonly asked by those looking to get in shape. Most people want to know how often they should go to the gym, how long their sessions should be, and how intense they should be, among other things. In this article, I’ll go over what a proper fitness program looks like and how often you should work out each week if you want to see results fast. You’ve probably heard that you should do strength training or cardio at least three times per week, but how many times should you workout? It depends on your fitness goals and what type of workout you are doing. Learn more about how many times you should work out each week here!
Workout 5 to 6 days per week
A good general guideline is to work out five to six days per week. This allows you ample time for rest and recovery from your training sessions, allowing your body to grow and repair itself between workouts. If you’re interested in any sport or athletic activity, it’s also very important that you take at least one day off each week for rest and recovery.
3x Per Week
The standard recommendation for workout frequency is three times per week—and for good reason. Doing so promotes muscle strength and fat loss, increases aerobic capacity and energy levels, reduces your risk of disease, and improves overall health. This recommendation holds true whether you’re lifting weights, using cardio machines at the gym, or getting outside to run, bike, or hike. What’s more: If you can only do one type of activity at first—say running—that’s OK; just be sure to change it up with other forms of exercise later on in order to reap their benefits.
4–5 Days Per Month
Every now and then, you might have an off week. That’s perfectly normal—as long as you get back on track with at least four or five workouts a month. And if you want to improve your results, you can work out more often than that. But don’t stress yourself by working out seven days per week: Studies show that higher-volume training can backfire in terms of hypertrophy (i.e., muscle growth). And if you’re simply trying to get into better shape, research shows that less is more when it comes to exercise volume.
Exercise Every Other Day
In one study, participants were asked to do high-intensity interval training three times per week. Another group was instructed to work out every other day. Both groups showed similar results, meaning you can hit your goals with either approach. The findings were published in 2016 in Medicine & Science in Sports & Exercise.
Exercise 4 Days in a Row, Rest 1 Day
It might be hard to find time for four-days-in-a-row workouts, but try it for one month. You’ll likely find that you’re resting metabolic rate increases (RMR) and you burn more calories throughout the day. A 2011 study from Oklahoma State University found that resting energy expenditure was higher in women who had worked out three days in a row than those who exercised only once or twice. The calorie burn is thought to be related to an increase in fat oxidation as well as storage of carbohydrates as glycogen in muscles, which causes your body to hold on to them more tightly and burn them off more slowly when they are needed later—which is why you end up burning more calories overall on rest days.
