2 to 5 training sessions of 30-40 minutes: here’s how many times to go to the gym per week and why. You have finally (re) found the motivation to join the gym; you have chosen your favorite fitness center and activated the subscription, guaranteeing you free access to the room and a rich offer of courses. Do not worry; finding the perfect training frequency is a problem that can concern newbies and those who already train consistently. It is not always easy to establish the correct number of workouts that can guarantee the achievement of fitness goals without over-tiring the body and allowing it to recover properly.
The cadence with which to train depends, in fact, on an assortment of factors such as the state of fitness in which you are, the training goal, lifestyle, diet and metabolism, individual availability, or the same training. Choose one sport rather than another or activity in a single frequency (i.e., stimulating only a few muscles per session) or multi-frequency (instead of training more muscles each day) are factors that can significantly affect the suggested frequency and the organization of the training plan.
By and large, it is prescribed to prepare commonly, somewhere in the range of 2 and 5 per week, to tone muscles, lose fat, and increment your bulk, taking into account instructional meetings of something like 30 or 40 minutes each. The idea is then to start gradually, to increase the gym sessions according to a well-studied progression. Some prefer to put the fitness center as their first appointment in the morning, and those love to leave the office and run to the gym: what team are you? Both options, training in the morning or evening, have pros to consider.
Working out in the morning offers your body several valuable benefits. For example, playing sports gives the body and mind the right energy to start the day and activates the metabolism and the cardiovascular system: even if physiologically a little slower in the morning, thanks to the training, they can wake up properly and function more. Efficiently even throughout the day. During training, the body also increases its body temperature and keeps it at higher levels even in the hours following exercise, with good benefits, especially in the winter.
Going to the gym in the evening, on the other hand, after a day at work, can help you release all the accumulated stress, eliminating worries, anxiety, and nervousness, thus allowing you to unplug and relax completely. However, training too late also hides some cons: stimulating the muscles and circulating adrenaline could compromise the quality of sleep, and arriving at the gym already tired after long hours of work can put the body in a condition of lower productivity and a greater risk of injury.
A Phased Training Plan
If you are in the first steps of your path to the gym, it is advisable to proceed gradually, starting to go to the gym twice a week and increasing the frequency of training over the weeks or months. Two is the minimum number of weekly training sessions to allow the body to start receiving the first stimuli and feel the first adjustments regarding muscle mass or weight loss. You can start more complete and structured training programs by going to the gym three times a week, eventually moving up to four times a week when the physical form allows it.
Such a frequency is not suitable for beginners but those with an intermediate or advanced level of preparation. By raising the frequency to five or six times a week, you enter a field reserved for those with a decidedly advanced level of training. Choosing this frequency means going to the gym two consecutive days but facing a challenging training plan from a mental and social point of view: in this case, a lot of free time will be dedicated to the gym.
Can You Go to The Gym Every Day
When you train not to compete at a competitive level but to maintain an excellent level of physical fitness, it is advisable to keep at least one or two days of rest a week not to tire the body excessively. Training 7 days a week is, in fact, a practice generally not recommended since it implies the impossibility of physical recovery but also mental, dangerous conditions significantly if prolonged in the long term. However, the perfect training program is one that always takes into account one essential factor: you. Your desire to stay fit, have fun, and feel good about yourself should be the fundamental guidelines that guide your daily training schedule and all your choices!