How Many Days A Week Should I Work Out?
How Many Days A Week Should I Work Out?
One of the most common questions when starting or advancing a fitness journey is: How many days a week should I work out? While it’s a straightforward question, the answer is more nuanced, depending on factors like your fitness goals, schedule, and even how your body responds to exercise. In this article, we’ll explore different workout frequencies and how to align them with your specific goals, be it general health, muscle gain, endurance, or weight loss.
Why Workout Frequency Matters
When it comes to fitness, consistency is key. However, consistency doesn't mean following a one-size-fits-all approach. The number of days you work out each week can affect your performance, recovery, and progress. Working out too few days might not give you the results you're looking for, while overtraining can lead to injury or burnout.
Understanding your goals is the first step in determining how many days you should commit to working out each week. Whether you're aiming for overall health, improving strength, training for endurance events, or working toward fat loss, your workout plan needs to be tailored to support these objectives.
The Ideal Workout Frequency for Different Fitness Goals
1. For General Health and Wellness
If your primary goal is to maintain overall health, your workout frequency will likely be lower compared to those training for a specific performance goal. For basic health, the American College of Sports Medicine (ACSM) and the Centers for Disease Control and Prevention (CDC) recommend the following:
“All healthy adults aged 18–65 years should participate in moderate-intensity aerobic physical activity for a minimum of 30 minutes on five days per week, or vigorous-intensity aerobic activity for a minimum of 20 minutes on three days per week.
Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.”
This translates into working out 3-4 days per week, balancing strength training and cardio exercises. The order in which you do them is totally up to you and your access to equipment, etc. Otherwise, here’s an example of what those days might look like:
2 days of full-body strength training: This could be bodyweight exercises, resistance bands, or weight training in the gym to target all major muscle groups. Need some strength training ideas? Check out this article. And if you need some ideas for gym equipment, check out this article.
2-3 days of cardiovascular exercise: This can include walking, cycling, jogging, swimming, or any activity that gets your heart rate up. Need some workout ideas? Check out this article.
On days you're not doing structured workouts, you can stay active by incorporating light movement like walking or stretching.
2. For Building Muscle and Strength
If you’re looking to build muscle or increase strength, your workout frequency needs to be higher and more focused. Working out 4-5 days a week is common, with a focus on different muscle groups on different days (known as "split training").
Here’s an example of a 5-day muscle-building routine:
Day 1: Upper body (chest, shoulders, triceps) – Focus on compound lifts like the bench press and shoulder press, supplemented with isolation exercises like tricep dips.
Day 2: Lower body (quads, glutes, hamstrings) – Exercises like squats, lunges, and deadlifts.
Day 3: Rest or active recovery – Light stretching or low-intensity cardio to aid recovery.
Day 4: Upper body (back, biceps) – Include exercises like pull-ups, rows, and bicep curls.
Day 5: Lower body – Add variety with exercises like split squats and hamstring curls.
On rest days, active recovery (such as yoga, swimming, or walking) is essential to help your muscles rebuild and recover.
3. For Endurance Training (Running, Cycling, Swimming)
Endurance athletes, such as marathon runners or triathletes, generally work out 5-6 days a week. This routine includes endurance training specific to their sport along with supplementary strength work. Unlike strength training, where rest days between muscle groups are important, endurance athletes focus more on building stamina through consistent cardiovascular exercise.
Here’s an example of a typical endurance training schedule:
3-5 days of endurance-specific training (long runs, recovery runs, and a workout which may include tempo runs, intervals, or hill/resistance work; similar workouts apply for cyclists and swimmers).
1-2 days of strength training – Strengthening exercises that focus on core, legs, and injury prevention, however, upper body work is also important.
1 rest day or active recovery day – Light walking, stretching, or yoga.
Endurance training puts significant stress on your body, so it's crucial to monitor your recovery and listen to your body for signs of overtraining. Incorporating cross-training (such as swimming or cycling for a runner) can help reduce the risk of injury and improve overall fitness.
4. For Weight Loss
When weight loss is your primary goal, the key is to focus on consistency, incorporating both cardio and strength training. Working out 4-5 days per week is a solid goal for fat loss, and here’s why: Cardio helps burn calories, while strength training builds lean muscle that can boost your metabolism even at rest.
A balanced routine for weight loss might look like this:
2-3 days of strength training: Focus on full-body circuits with compound movements (squats, deadlifts, presses) that work for multiple muscle groups and burn more calories.
2-3 days of cardio: Mix longer steady-state sessions with shorter, more intense HIIT (High-Intensity Interval Training) workouts for optimal fat burning.
1 active recovery day: A low-impact activity like walking or yoga.
When it comes to weight loss, it’s important to remember that your diet plays a crucial role alongside your workout routine. Eating in a calorie deficit and exercising will help you achieve your weight loss goals more effectively.
Balancing Your Workout Routine and Recovery
Regardless of your fitness goal, including rest days in your routine is important. Overtraining can lead to fatigue, poor performance, and even injury. Rest and recovery are essential for muscle repair, mental health, and long-term success.
Here are signs you may need more rest:
Persistent soreness: Feeling sore after a workout is normal, but if it lasts for several days, your muscles might not be getting enough recovery time.
Poor sleep: Overtraining can negatively affect your sleep quality, leading to fatigue and decreased performance.
Lack of motivation: Constantly dreading workouts could be a sign of burnout. Taking a break can help reignite your motivation.
A good rule of thumb is to have at least one full day of rest per week. Depending on the intensity of your training, you may need two or more rest days. Listening to your body and adjusting your routine is key to long-term progress.
Common Mistakes to Avoid
Overestimating Training Capacity: Beginners often make the mistake of working out too often without adequate rest, leading to burnout. If you’re new to exercise, start with 2-3 days a week and gradually build up. If you’re looking to get into running, you might even start with a run-walk program of running for 2 minutes and walking for 1-2 minutes for 20-30 minutes. After several weeks of consistency, you may then increase your run-to-walk ratio.
Ignoring Rest Days: More isn’t always better. Overtraining can lead to diminished performance and increase the risk of injury. Make sure to balance intense workouts with rest days to allow your body to recover and get stronger.
Lack of Variation: Doing the same workout every day can cause your body to plateau. Incorporating different types of workouts—cardio, strength, flexibility, and recovery—can help you continue to see progress.
The Bottom Line: Tailor Your Routine
In summary, the ideal number of days you should work out depends on your goals:
For general health, aim for 3-4 days.
For strength or muscle gain, aim for 4-5 days.
For endurance training, consider 5-6 days.
For weight loss, work out 4-5 days with a mix of cardio and strength.
It’s important to tailor your workout frequency to your body’s needs and goals. If you’re unsure, consider starting with 3-4 days a week and gradually increasing as you build endurance and strength. Remember, 3-4 days a week means cardio and strength training. 2 days of strength training at the gym or from home while also 2 days of cardio outside, at home, or the gym is doable when a plan and strategy are in place.
When asking the question, “How many days a week should I work out?”, the answer is: No matter your fitness level or goals, the key is to find a routine that you can stick to in the long run. Consistency, balance, and recovery are your best allies in creating a sustainable workout schedule that fits into your lifestyle.
If you're looking for personalized guidance to optimize your fitness routine, Wellness with Joshua offers tailored coaching as a personal trainer, run coach and nutrition coach. Whether you’re in the Cincinnati or Northern Kentucky area, I provide both in-home and online coaching services. My approach is holistic, integrating fitness, running, and nutrition to help you achieve your health goals. Reach out today to create a workout schedule that aligns with your lifestyle and long-term wellness.
