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How many times a week should I workout?

Updated: Sep 23, 2023


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Welcome to my blog, where every step you take and every workout you do brings you closer to a healthier, happier you! But how many times a week should you work out to achieve your fitness goals? Don't worry; I've got you covered in this fun and easy-to-understand guide.



The Magic Number: 3, 4, or 5 Times a Week?

Let's dive right in! The ideal number of times you should work out in a week depends on various factors, including your fitness goals, your current fitness level, and your schedule. Here's a breakdown to make it super simple:


3 Times a Week: This is a great starting point for beginners or those with busy schedules. It provides a solid foundation for overall health. Focus on full-body workouts, and make sure to include both cardio and strength training exercises. Aim for around 30-45 minutes per session. Don't forget to warm up and cool down. (Included in those 30-45 minutes)

In my personal perspective, I believe that a minimum of three workouts per week is essential to experience a sense of accomplishment. Consider this scenario: if you only engage in physical activity twice a week, such as on Mondays and Wednesdays, you'll find yourself sedentary for four consecutive days. This extended inactivity not only deprives you of the mood-boosting benefits of endorphins but also robs you of the post-workout energy surge that can invigorate your entire day. It's like a never-ending loop of low energy, no exercise, no increase in heart rate, which leads to even less energy. When you have less energy, you're less likely to want to do a vigorous workout.





4 Times a Week: Stepping up your game! This frequency allows you to make significant progress in strength and stamina. You can mix it up with different workouts, like two days of cardio and two days of strength training. Each session can be 45-60 minutes long.


5 Times a Week: Are you feeling ambitious? This frequency is for you. With five days of exercise, you'll see faster results and increased energy levels. You can have a well-rounded routine with three days of cardio and two days of strength training or vice versa. Shoot for 45-60 minutes per session.




Your Goals, Your Workout Schedule:

Your fitness journey is unique, and your goals should dictate your workout frequency. Here are some common fitness goals and how often you should exercise to achieve them:



Weight Loss: If shedding pounds is your goal, aim for at least 4-5 workouts a week, mixing cardio and strength training. Diet is very important for weight loss, but we will talk about this more deeply at another time.




Muscle Building: To sculpt those muscles, you'll want to target 4-5 workouts a week, focusing more on strength training and less on cardio.


Improved Cardiovascular Health: To boost your heart health, prioritize cardio workouts 4-5 times a week.



Stress Reduction and Mental Health: Exercise is a fantastic stress reliever. 3-4 workouts a week, combining different activities, can work wonders for your mental well-being.



Overall Health and Fitness: For general health and fitness, 3-4 workouts a week will keep you in great shape and maintain your energy levels.


Remember, Consistency Is Key:

No matter your fitness goals or your chosen workout frequency, consistency is the secret sauce. Stick to your schedule, but don't forget to listen to your body. Rest days are just as important as workout days to prevent burnout and promote recovery.


So, how many times a week should you work out? It depends on your goals, but the magic number generally ranges from 3 to 5 times a week. Find a routine that fits your lifestyle and make it enjoyable. Fitness should be fun and sustainable, so choose activities you love and keep challenging yourself. Get out there, stay active, and embrace the journey to a healthier, happier you! The ultimate objective is to discover that "sweet spot," the perfect workout routine that transforms your fitness journey into a delightful experience. My task as a trainer is to make you feel utterly free, completely relaxed, and blissfully content after each sweet workout session.

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