How Many Times a Week Should You Work Out?
How many times a week should you workout ? Fitness is the latest obsession, and people all across the world have become quite invested in making their bodies look good. However, this requires them to watch their diet and spend quite some time at the gym. While we know how most people are really passionate about their fitness goals, there are certain limits when it comes to working out.
Many people end up overworking themselves just to build more muscle mass. However, this overexertion is not good for your health or body development. Therefore, you should follow our guidelines on the optimal workout timing in a week.
What are the Basic Guidelines for Working Out?
Most people tend to focus on their workout technique and routine. They usually ignore the concern of how many times they should workout during the week. Therefore, the simple answer to this question is that there is no fixed rule when it comes to the days for working out.
This means that every individual has their own body shape and type. Which means that they will have separate workout routines that are designed to improve their body, and they will also have to work out for a different number of days. It all depends upon your fitness goals at the end of the day.
However, it’s imperative to give the main preference to your resting and recovery period. Your body needs a well-deserved break after a tough workout routine. You need to have a proper resting period, even during your workout. Some people believe that if they worked out nonstop without a break, it will help them reach their goals much quicker but
You actually end up retarding your progress by overtraining yourself that leads to physical burnout. It can also result in serious injuries. Having said that, you can’t simply work out for a day or two. You need to work out at least four to five days a week, and you should make it a habit to move around every day.
If you keep moving, it will make you healthier. Furthermore, if you want to do well, then you should keep your workouts closer to one another, which means that your workouts shouldn’t be scheduled too far apart. The small-time gap between them will allow you to keep making progress and stay motivated.
Once you start training, you start making some progress, but if you add in a big gap of two to three days, then your body goes back to the initial level. Therefore, you must make it a habit to keep working out continuously with minimum gaps to keep your body well-toned.
Different people have different fitness goals. However, the most common goals are fat loss and muscle gain. Therefore, we have decided to shed some light on both these goals and how you can work out to achieve them.
Workout for Fat Loss
If you have excess body fat and you want to get rid of it, then it would be best for you to work out at least three to four times a week. The exercises that you should try during this time are cardio and strength training which includes the use of body weights.
Cardio is one of the finest exercises to boost your cardiac health. This workout helps to increase your BMR, which is also known as Basal Metabolic Rate. Once the BMR is high, it leads to an increased heart rate, and it makes your heart work optimally by pumping more blood all across the body.
The increased heart rate and BMR levels also help to burn fat and calories. HIIT is known as High-Intensity Interval Training, and this form of workout is also very helpful against fat-loss. HIIT includes several exercises such as squats, pushups, glute bridges, and crunches.
You could also try different exercises that require the use of equipment, such as using the elliptical or treadmill. Aerobics and jumping rope is an equally good exercise as well. Strength training is also known as weight training, and this is a brilliant workout as well. This involves the use of weights.
If you want to burn fat, then it would be best to do cardio and weight training at the same time since it will help you burn more calories. Once you incorporate weights into your fitness routine, you will notice a very evident positive change. It will also help you gain more muscle mass, and greater muscle mass leads to increased calorie burning as well.
Workout for Gaining Muscle Mass
The people who want to build more muscle need to work out as well. However, they need to be smart about their workout routine. If you want to gain muscle mass, then it’s important to workout at least four to five times a week.
To build muscles, you’ll have to lift weights, and you need to be careful as weight lifting can lead to some serious injuries. Therefore, you should try your best to work on one or two muscle groups at a time. If you work on most of your muscles in one day, it will lead to over-exhaustion, and it will increase your chances of developing muscular injury as well.
The most common method of weight training involves training one specific group of muscles in one day. This means that while you work on one particular set of muscles. The other muscles of your body will be relaxed, and it will give them enough time to recover.
Furthermore, if you want to gain muscle mass, then you should avoid doing cardio and strength training at the same time. While strength training helps you to build muscle, cardio makes you burn calories. This means that cardio could also hinder your muscle-building progress, which is why you should always have a five to six-hour break between your cardio and weight training session.
FAQs on How Many Times a Week Should You Work Out?
How to work out if you can only go to the gym twice a week?
While the recommended days for working out at the gym range between three to five days, if you can go to the gym only twice a week, then you should still try to reach the target goal of working out for two and half hours of cardio and one hour of HIIT.
Moreover, if you can’t go to the gym every day, it doesn’t mean that you still can’t workout. You could work out from home, or you could go for a walk or a run. You also need to be consistent with your workouts in order to notice a positive change.
What should you do on resting days?
Your recovery days are supposed to be a period of rest and healing. Therefore, you should avoid any type of strenuous exercise that you perform regularly. However, it helps if you still indulge in some form of mild physical activity, such as going for a light walk. You could also stretch as well.
You should also take good care of your sleep on your recovery day. You need to have enough sleep in order to function properly. Your workouts will go to waste if you don’t get proper sleep since it will not let your muscles recover properly.
What is the right gap between workout days and resting days?
If you’re working out three times a week, then you will have four days of rest. If you work out for four days a week, then you have three days of rest. In case you decide to work out for five days a week, then you will have two days of rest.
This means you have four, three, and two days of rest, depending upon your consistency of working out. If you have four days of rest, then you must make sure that you have one gap between two days. The same will be the case with three days. You could also take two days off together. When you have two days off, then you could place them on alternate days or take your days off together.
How many times should beginners work out in a week?
Since beginners are just starting out, it’s best for them to work out three times a week. They are new to physical pressure and stress, and it can become difficult for them to handle the pressure. Therefore, they have to ease themselves into it, and it can be done properly by working out for a few days in the week.
How many times should an expert work out in a week?
All experts are suggested to work out four to five times a week, depending on their level of expertise. If they are at a professional level, then they can work out five to even six times a week, and if they are in the transitioning phase, then it’s best for them to work out four days a week.
It’s important to understand how many times you should work out in a week as it helps to keep you safe from injuries and also helps to ensure optimal progress. If you’re not mindful, then you will overexert yourself and end up retarding your progress.