how many days a week should go to gym?
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You need to be hitting the weights at least three days per week. The research says that at the very least, training a minimum of two days per week is needed to maximize muscle growth. How you structure your workouts and the amount of days you devote to strength training depends on your current fitness level.
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Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions.
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Train No More Than 4 Days Per Week There is simply no need to train more than 4 days per week. Some people with poor recovery ability might be better off with only three training days per week.
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If you're just starting your fitness journey, don't stress too much about how often you are working out. Three to four times a week may be ideal, but once a week is WAY better than none a week. If you can do a full-body workout two to three times a week, awesome! You'll be rocking and rolling on your fitness journey.
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Typically, I recommend that people take a few days off from exercising every six to eight weeks, assuming you work out at a good intensity and are consistent.
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It's recommended that you do the exercises one to three times per week with at least one day between sessions. Start with light to moderate weights, and build up duration and intensity. This will help prevent injury.
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Weightlifting should not be done more than every other day, allowing at least one full day of rest between sessions, and many trainers recommend a three-day-a-week schedule. That leaves days for running without affecting weight training.
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Aim for two to three days per week of strength training. Include full-body workouts that focus on compound exercises.
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If you can commit to training five days per week--two and a half to four hours per week--that's plenty of time to get in shape. Yes, that's right, no more than around four hours in the biggest training week. Weekday workouts need only be 30 to 45 minutes and weekends can be used to build your endurance.
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...lift weights at the gym three to four days per week. On a three to four day schedule, focus on two muscle groups per session. Do not work the same muscles on consecutive days—allow them time to recover. Some people do well on a five to six day a week schedule, working only one muscle group each time.
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For general fitness, a good balance of cardio and strength training might include three to four days a week focusing on cardiovascular activity (20 to 40 minutes each session), and two days focusing on strength training (including exercises for all muscle groups).
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If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. But remember, you'll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.
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It turns out, experts pretty much agree on the number of rest days people who are in good shape and exercising regularly should take: On average, you should be taking two days per week for rest and active recovery.
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That means instead of only doing legs and chest one time a week, ideally you should be doing it two times a week. Most people who train each muscle group one time a week try and pack 15 sets on one day on one muscle group and that is just too much damage for your body to optimally build muscle mass.
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Although you can adjust your workout schedule to lift weights every day, it's best to leave yourself at least one solid rest day a week. Serious lifters might need more rest time, and each muscle group needs at least one rest day between heavy workouts.
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For an effective full-body routine you only need 3 days a week; less than one hour a day. What people don't realize, is that people need time to recover, and people can actually benefit from rest days, while working out 7 times a week can actually hurt your gains.
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"I workout three to five times a week depending on travel. I love to use bodyweight. One day will be all about the butt, next day will be all about abs, then upper body, then rotating. I like to three days, then one day off, three days, then one day off."