Key takeaways
- If you’re a beginner start with 3 days per week, allowing for a rest day in between each workout
- Training frequency is the balance between workload and recovery
- Recovery is the only time your body actually grows so getting this right is just as important as getting the workouts in
- Pro tip: don’t train to failure each set. Instead leave 1-2 reps in the tank so you can recover faster and increase overall weekly workload
So, you’ve decided to embark on a journey to a healthier, fitter you. That’s fantastic! But now comes the question: how often should you hit the gym? Whether you’re a gym newbie or a seasoned athlete, finding the right training frequency is a major factor in achieving your goals without injuring yourself.
Getting Started: Beginners’ Routine
If you’re new to the gym, starting with three days of training per week is a great foundation. Spread these days out and ensure you have a day of rest in between each workout. This will give your body time to recover and adapt to the new stress you’re putting it through.
But here’s the thing – if you find yourself feeling super sore after a workout, to the point where tying your shoes feels like an Olympic feat, don’t hesitate to give yourself an extra day of rest. Your body might just need some additional time to recover.
Intermediate to Advanced Lifters: Tailoring Your Frequency
For those who’ve been around the gym for a few years, the answer to “how often should I train?” gets a bit more nuanced. It depends on a few factors:
1. Training Goals: Are you aiming for strength gains, muscle growth (hypertrophy), or weight loss? Different goals might require different training frequencies.
2. Current Fitness Levels: How well-conditioned your body is matters. Someone who’s been consistently working out might be able to handle more frequent sessions than someone just starting out.
3. Recovery Times: How quickly does your body bounce back from intense workouts? Listen to your body and adjust your frequency accordingly. You shouldn’t be heading into each session still beat up from the last.
The Dance Between Workload and Recovery
Now, why is training frequency important? It’s all about the delicate balance between workload and recovery. Your workouts are where the magic begins – they break down those muscle fibers and challenge your body to adapt and grow stronger.
However, don’t overlook the rest and recovery phase. It’s during this downtime that your muscles actually repair and grow. So, as much as you might be tempted to hit the gym every day, remember that your body needs time to rebuild itself. Overtraining is real and it has been the downfall of many.
Finding Your Perfect Frequency
“But how can I tell if I’m training too much or too little?” you ask. Well, one good indicator is how sore you are the day after a workout. A little soreness, often called “delayed onset muscle soreness” (DOMS), is normal. It’s a sign that your muscles are adapting to the new challenges.
However, if you wake up feeling like you’ve been hit by a truck, you might want to scale it back a bit. Overtraining can lead to burnout and even injuries, which is the last thing you want.
The Power of Leaving a Bit in the Tank
Remember, it’s not a competition to see how much pain you can endure. A handy measure to ensure you’re not overtraining is to leave one to two reps in the tank during your sets. Pushing yourself to absolute failure every time might not be as beneficial as you think. Studies have shown that training to failure can sometimes hinder your progress.
So, there you have it – the art of finding the sweet spot in your training frequency. Whether you’re just starting out or you’ve been hitting the weights for years, remember that balance, consistency, and listening to your body are key. As always, we’re here to guide you on your fitness journey, helping you achieve your goals while avoiding burnout. So, lace up the gym shoes and let’s get started on the road to a stronger, fitter you!
