How Many Times a Week Should You Exercise and How Long For?

How Many Times A Week Should You Exercise And How Long For

In professional sports, daily training is accepted to achieve high results, and even several times a day. But this is a sport that has little to do with health.

As for people who do not aspire to become Olympic champions, the situation is different. For the goals that they set for themselves, training so often is useless.

How many times you need to work out in the gym to achieve the necessary results for ordinary visitors to fitness clubs, we will tell you further.


The optimal number of classes

On the question of how often you need to train, there are two opposing points of view – as rarely and as much as possible.

Let’s analyze these two extremes in more detail.

Rare workouts

Rare workouts

The frequency of classes 1-2 times a week is not suitable for beginners and intermediate level. It does not contribute to developing the necessary motor qualities, such as strength, endurance, flexibility, or changes in the figure such as weight loss and muscle growth.

This activity is used only as a temporary measure if it is impossible to visit the hall regularly.

The goal is to maintain the results at the achieved level. It is maintenance; progress is out of the question.

Training 1-2 times a week can be used by athletes with a high level of training and a long movement experience. And then a short period (from 2 to 4 weeks).

Next comes a decrease in the level of physical fitness – a decrease in muscle mass and indicators of endurance and strength.


Frequent workouts

More inherent in the programs of athletes. For most people, even six classes a week is too much.

After all, ordinary athletes have a different way of life, unlike professional athletes, whose lives revolve around training and competitions.

Family, work, household chores and the desire to spend leisure time – all this dramatically limits time in physical and psycho-emotional terms. Conducting frequent training, in this case, is irrational.

About what mode is suitable for achieving different goals, we will understand further.


Frequency of classes when working on muscle mass

Frequency of classes when working on muscle mass

The optimal amount of training varies depending on the goals.

When working on a set of muscle mass, beginners should use 3 power per week.

The average level is suitable for 3-4 workouts and experienced ones; it is permissible from 4 to 6 sessions weekly.

But still, note that holding 5-6 power per week is advisable only for athletes taking anabolic steroids.

You can work out daily in the gym without them, but only your muscles from such a frequency will not grow because they will not recover so quickly between classes.


Work on relief

But here, the situation is the opposite. When working on the relief, the rule applies – the more, the better. Only it means that there is also a long cardio (40-60 minutes) in addition to power loads.

For beginners who want to lose weight, the standard frequency of classes per week is three strength and three cardio.

Strength and aerobic exercise are often combined into one day, performing cardio after working with iron. The next day should be a complete break from routine.

The second option is the alternation of strength and aerobic exercises. One day they are engaged in the hall, and the next – on the track.

The average level spends, as a rule, 3-4 strength per week and the same amount of cardio.

At the p rod vinotogo level, added another workout from each category. However, we repeat that this level of load can be maintained only with additional pharmacological support.


Strength Development

If the main goal is developing strength, attention is paid to restoring muscles and ligaments and the rest of the central nervous system. This means rarer than in bodybuilding classes.

As a rule, beginners and intermediate levels training are enough three workouts a week.

Experienced visitors to gyms are engaged no more than 3-4 times a week.


Endurance classes

Rapid recovery of the body characterizes endurance training. Therefore, almost daily classes are practised here, regardless of the level of activity.

Running, swimming, walking, cycling or jumping rope – performing these physical exercises is permissible every day.

Suppose you are an amateur who is just getting involved in the process. In that case, the frequency of the load is regulated by your well-being and physical indicators—for example, a pulse at rest, blood pressure or muscle strength.


Additional factors

As you have already noticed, the frequency of classes in the gym is influenced by various reasons. We will analyze additional factors that occur most often and also do not go unnoticed.

Taking anabolic steroids

This is the main factor that helps to increase the amount of physical exertion. The quick recovery that anabolics give and immediate training help accelerate muscle growth.

For those who do not take steroids, it will be a mistake to copy the methods of “chemists mindlessly”. First of all, this concerns the frequency of classes.

People with average genetics can build muscle mass and strength by 3-4 forces per week. A further increase in the amount of power load often leads to overtraining.

Sometimes this is possible even when taking steroid drugs.



Doctors call overtraining a sports disease. This condition develops against the background of highly intense, prolonged and frequent classes.

The first thing recommended in this case is a complete rest from physical activity for 1-2 weeks. And then there are another 2-3 weeks of light loads (50% of the usual), with a frequency of 2-3 times a week.


Home workouts

Classic classes at home – it’s three times a week. The rule applies to training to increase muscle mass and strength or maintain muscle tone.

If you borrow for weight loss, it is advisable to increase physical activity up to 6 times a week – three power plus three cardio.


How to choose your frequency

As you can see, how many times a week to train is complex and simple at the same time.

The difficulty lies in the objective determination of their level of training.

There is a simple tip here – always start with less training. Carefully monitor the well-being and reaction of the body to the load.

If objective physiological indicators (pulse, blood pressure, depth and duration of sleep) and subjective sensations (mood, well-being, appetite) remain normal while you are confidently progressing, then this regime suits you.

If all indicators are standard, and there is no progress, try to increase the frequency of classes. The emergence of progress means that such a step is justified.

But if nothing changes and physiological indicators worsen, return the previous amount and look for the cause elsewhere.

Probably, something is wrong with the training method, recovery regime (sleep, rest) or diet. In some cases, failures in the hormonal system are possible.

If you have figured out the listed factors but the result did not appear, consult a doctor to take tests and determine the causes of health indicators.



Take the construction of the training process seriously, carefully choosing and distributing the load. Only in this case, you will achieve the desired result without harm to health.