How many days a week should I workout?

Are you planning to begin with a workout regime to lose weight? Or are you intending to
level up your training sessions to build body muscles and get toned? Different people have distinct body training goals, and if you are here reading this, you are definitely seeking an answer to some workout frequency queries.

When an individual plans a regular workout routine, they have a definite goal in mind. This goal could be to lose weight, build muscle, boost endurance, or simply level up the body training game. And depending on this object, a workout plan is adopted.

The most common question trainees ask is how many days they should work out in a week.And most experts recommend calculating the frequency of your workout depending on your goals, activity level, age, etc.

The best workout plan is a calculated mix of aerobics and strength training. Ultimately, the ideal workout schedule is the one you can be consistent with.

Most importantly, you need to understand that intense training isn’t always required while
planning workout sessions, and planning proper rest days is paramount.
In this article, we will talk about how many days of workout in a week is ideal depending on your goal, and we will also highlight some important tips you should follow to get optimum benefits.

How many days a week should I workout to lose weight?

You should hit the gym 3-5 days a week, depending on your level of fitness and endurance.
When it comes to weight loss, most people believe that switching to dietary adjustments is one of the most effective ways to lose weight.

However, when you combine it with a well-planned exercise routine, you get better results.
To lose one pound of stored body fat, you will have to achieve a calorie deficit of nearly
3,500 per week or 500 calories per day. You can cut down on your daily calorie intake, burn more calories, or do both to achieve the targeted calorie deficit.

People who prefer to alter their diet and work out simultaneously achieve better results in
minimum time.

To cut down on those extra pounds, you should try and achieve the goal of a minimum of
150 minutes of weekly workout at moderate intensity or 75 minutes of weekly workout with vigorous intensity. So, anything between 3-5 days of weekly workouts would be sufficient.
Therefore, decide your exercise days based on your work schedule and workout minutes.

How many days a week should I workout to gain muscle?

You should work 5-6 days a week to gain muscle. This frequency depends on your fitness
level, age, and health conditions.

When it comes to building muscles, following an ideal workout frequency is the key. More
isn’t always better. Instead, it is important to establish the right combination of weight training and resting days.

Several pieces of research highlight the benefit of higher training frequencies, while some
indicate how total volume in the workout makes a greater difference. Most importantly, what works for your body might not work for another individual. So, before adopting a training program to build muscle, try it for a few weeks to know whether your body is responding as required.

Workout frequency vs volume

Exercise frequency is the number of times you work out in a week, while training volume is the amount of work you do on each muscle, including the number of sets and reps.
So, if you are working out for six days a week, you’ll not be able to do much volume per session.

If you are doing 20 sets per body part per workout, you will not be able to train your muscles for more than 3 days a week. Hence, the number of days you exercise a week depends on your training plan.

A 3-day full body workout might bring the same results as a 5-day workout plan. Most of the time, results depend on the volume of your exercise plan.

Pro tip

If you are unable to achieve the desired results with your current workout plan, try adding frequency without volume. Furthermore, once your body starts responding, you can add volume gradually.

Is working out three days a week enough to build muscle?

Yes, working out 3 days a week is enough to build muscle, provided you apply the correct
training methods.

Building muscles requires the right combination of frequency and volume. So, you’ll have to either work very intensely or more frequently.

Now the question is, should I work out 6 days a week and keep the sessions moderate, or
should I train 3 days a week, keeping the workout intense?

Practicing a 3-day-full body workout gives you enough time to rest the muscles, And to justify these resting days, make your training days as effective as possible with an intense workout plan.

The best 3-day workout plan is to train your full body on all three days you choose to
exercise in a week. This way, you hit your muscles more frequently with less intensity.

How many days a week should I workout to get Toned?

A 3-5 day workout schedule is sufficient to get toned. The workout frequency can vary
depending on your body’s fat percentage, age, gender, hormes, and health conditions.
Different people have different views about toning the body muscles. So, we will start with eliminating the confusion around what exactly is a toned body.

Generally, body toning refers to lowering the body fat percentage to define muscles, making them appear more prominent. So, every muscle you work out on gains muscle tone, provided you have shed that extra fat covering your muscles. Most importantly, the results will vary depending on your genetics, gender, hormones, age, and body fat percentage.

The most efficient way to get toned is to start by losing weight, which is only possible
through maintaining a calorie deficit diet. In addition, when you add a combination of
strength and HIIT training for 3-5 days a week, you see more visible results in a shorter time.

Wrapping Up

Each one of our bodies reacts differently to different workout plans. A certain training
schedule might bring impressive results for one but fail to alter another individuals body.
Therefore, the best results can only be sought after several trial-and-error attempts. In
addition, your exercise schedule should always be planned according to your goal. For
instance, 30-minute workout sessions for five days a week will be perfect if your goal is
health and longevity.

On the other hand, if you have a busy schedule and can’t hit the gym 5-6 days a week, you can follow a rigorous workout session for 3 days per week.

An adult should indulge in 150 minutes of workout per week for moderate-intensity aerobic exercises and 75 minutes of workout per week for vigorous-intensity aerobic exercise. This schedule will not just keep you in good shape, but it will also lower the risk of lifestyle diseases.

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