What should be the training frequency? There is no clear-cut answer to this question. Because each athlete chooses a workout regime that befits him. Someone trains 3-4 times a week. For some, two times is enough. And some folks prefer to hang out in the gym every day.
Therefore, if someone starts telling you how often to workout, throw him out neck and crop!
The frequency of training is a purely individual matter. And no one knows better than you how often to workout. For example, I work out 4 times a week. This is strength training in a gym. Also I run once or twice a week. This is the training frequency that I drew up over the years. But I can’t guarantee that my routine will suit you.
However, I will give a few tips so that you will be able to answer the question “How often to workout?” and to choose the optimal training frequency for yourself
Firstly, you need to decide how much time you can devote to sports and physical activity
If you got a back-breaking work or spend a lot of time with your family because you have a small child, I doubt that you’ll be able to work out daily or, let’s say, 5 times a week.
Secondly, you should figure out what type of loads prevails in your workouts
If you just want to keep fit and do light exercises with your body weight, train at least every day. But if you prefer heavy-weight training or do calisthenics with a focus on street lifting, frequent workouts will kill your progress and lead to injury.
Thirdly, analyze how well and fully you recover after training
I will not tire of reminding you that recovery is also a part of your training. No recovery – no results. In addition, without rest, not only your muscles but also the nervous system will get tired. And you will burn out. Though recovery can also be active. But you definitely have to dilute those loads that you get in the gym or on the sports ground.
Fourthly, patiently compose your workout program and define training goals
When you have a clear workout plan and understand how your progress should move on, it will be much easier to determine the training frequency. You will understand how intensive your workouts are, how much time you need for recovery, and, ultimately, how often you need to train to achieve your goals.
Fifthly, listen to your body and control your moral fiber
If you’re constantly feel tired, your muscles aches, and you’re in a dismal mood, that’s a sign that your training frequency is too high. But if you do not feel any fatigue after the gym and you don’t strive to the loads’ progression, most likely you are undertrained. So, maybe it makes sense to add one or two more workouts a week.
Well, now let’s try to answer the question together, how often to workout?
- If you live in overdrive, work a lot, and haven’t enough time for rest and recovery – a training frequency of 2-3 workouts per week is the most suitable for you.
- If you do not plan to conquer the Olympics, but want to maintain good physical shape and at the same time not exhaust yourself in the gym – you can do it at least every day.
- If you have ambitious training goals and are ready to devote a lot of time to workouts, your training frequency can reach 4-5 days per week. But only on condition that you eat right, sleep enough and fully recover.