How Often Should You Workout?
Posted on: July, 17, 2024 | By Edwin Keeshig | Health | Estimated Read Time 2 Minutes
If you’ve just started exercising, you might wonder, “How often should I work out?” This is a crucial question, even for experienced athletes.
The answer? It depends.
Your training frequency should reflect your goals. If you don’t want to spend too much time in the gym, aim for the minimum required time to build muscle.
Typically, 1-2 intense workouts per week can be effective.
However, if your goal is to optimize health and athletic performance, daily physical activity is essential.
“The Quality of Your Life Is Directly Related To The Quality of Questions You Ask Yourself on A Regular Basis”
In This Article, Here Is What You Will Learn:
In This Article, Here Is What You Will Learn:
- How rest days play a role in your workout.
- How much rest do you need to recover fully?
- What training style is best suited for your goals?
Disclaimer
Introduction
Recovery is one of the most important aspects of building muscle, so over-training can be counterproductive.
Two key variables that determine the effectiveness of your workout are frequency and intensity.
In my experience, high intensity combined with low frequency (Intensity training) is the most effective and time-efficient.
Conversely, low-intensity training with high frequency (Volume training) can be more suitable for goals such as learning a skill or keeping active.
While both methods build muscle and strength, they are not equal.
However, you can combine the best of both worlds. I’ll explain how later.
High Intensity, Low Frequency (Intensity Training.)
This approach isn’t new in the world of fitness, but its effectiveness remains undeniable.
From my experience, I discovered that working out once a week or even once every 10 days could improve my strength. After four months of this routine, not only did I maintain my muscle mass, but I actually got stronger. I was amazed!
I used to believe in the “more is better” philosophy, thinking, “To build substantial muscle, you need to work out all the time.” How wrong I was.
This method demands more concentrated effort in each set. It’s known as High-Intensity Training (H.I.T) or High-Intensity Interval Training (H.I.I.T) for a reason—it’s incredibly intense.
One set is all you need to stimulate muscle growth for a given exercise. While 2-3 sets might offer some additional benefits, I find one set to be sufficient.
The key is to ensure that each set is performed with maximum effort. If you lift more weight, do more reps, or complete the set faster than before, you’re making progress.
With this training approach, your workout can be completed in as little as 20 to 45 minutes, with 3-5 exercises per session. This efficiency makes it perfect for those with busy schedules.
Not only does this method save time, but it also proves that you don’t need to live in the gym to see significant results. You just need to train smart and with intensity.
Low Intensity, High Volume (Volume Training.)
This approach can be very effective, especially when you’re just starting and learning.
However, there is a risk of over-training if you don’t limit your sessions. It typically takes around 45-90 minutes per session, but longer workouts may hinder recovery depending on your body’s ability to recuperate.
With this approach, you could find yourself in the gym 4-7 times a week. To avoid muscle burnout, I recommend a bro split or Push, Pull, Legs setup.
By targeting a different muscle group each day, you allow each muscle group adequate time to recover.
However, if you push your sets to or near failure every day, your central nervous system (CNS) will become fatigued.
The only exception is if you’re a genetic outlier with exceptional recovery abilities.
While this method isn’t the best for building muscle, it will help increase your glycogen stores, which serve as a quick source of energy.
An increase in glycogen storage also makes your muscles appear bigger and fuller.
Keep in mind that if you stop training for 4-10 days, your glycogen stores will deplete, causing your muscles to look smaller and less full.
Ultimately, while this approach has its benefits, it’s crucial to balance intensity and recovery to avoid burnout and maximize gains.
For this approach, I recommend working out every other day.
The Best of Both Worlds.
Both training approaches have their advantages and drawbacks.
Volume training enhances muscle glycogen stores, resulting in a significant pump effect.
However, it requires a considerable time commitment each week.
On the other hand, intensity training focuses on building strength efficiently, saving time in the process.
The challenge lies in pushing yourself to failure, which can be daunting without prior experience.
Consider the graph below illustrating the time commitment for each training regimen:
You don’t have to choose one method exclusively; alternating between both can be highly effective.
For example, after a 6-week volume training phase, switch to 6 weeks of intensity training.
This approach keeps your body challenged while allowing for adaptation.
Another strategy is to maximize the intensity of training sessions with 3-4 times a week allowing for enough time for full recovery.
In this case, a rest day should follow a workout day.
On rest days, engage in light to moderate activities like dancing, swimming, or hiking.
These activities should be invigorating without causing exhaustion.
The goal is not simply to keep busy but to remain productive.
Movement on rest days enhances circulation, aiding in the removal of toxins and promoting tissue repair and growth.
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Conclusion
For optimal fitness results, consider tailoring your training frequency to suit your individual needs.
Engaging in workouts 3-4 times a week is generally beneficial for most individuals, offering a balanced approach to building strength and endurance.
If you find yourself benefiting from fewer sessions, 1-2 times a week can still yield positive outcomes, especially when complemented with other activities.
On the other hand, those with exceptional recovery abilities may thrive on a more rigorous schedule of 6-7 sessions per week.
By alternating between volume and intensity training methods, you not only keep your workouts engaging but also allow your body adequate time to recover and adapt.
Remember to incorporate restorative activities on off-days to enhance circulation and promote overall well-being.
