Wondering How Many Times You Should Hit The Gym? Trainers Are Here To Answer! (3 of 3)

Best strength training approach for weight loss

As Anjorin points out, strength training is going to be your BFF if you are dead serious about losing weight. She recommends starting with just three days of strength training a week.

Starting small and then gradually increasing the load is the best way to go about it, Anjorin says.

The goal should be to continue putting sufficient stress on your muscles while gradually increasing the weight after a few weeks. If you are not sure which exercises are the best for you, try the basic and compound movements like squats, deadlifts, and push-ups, to begin with. The compound exercises burn a lot of calories and can be a good way to lose weight.

And do not forget the rest days

Rest is as important as the exercises, if not more. The bare minimum is two days of rest every week if you want to see good results through your weight loss regimen.

Rest days usually depend on your choice, training schedule, sleeping pattern, nutrition, and the intensity of your workout, points out Anjorin. However, two days of rest is generally good for most people as it provides your body enough recovery, so that it is ready for the next workout session.

And like always, you should listen to what your body says. If you are too tired to even get up from the bed, you are not taking enough rest. Remember, you don’t just have to get rid of that weight, you also have to maintain that weight over the long run. This isn’t a sprint, this is a marathon!

General health – how often should I work out?

If you don’t have any specific requirements in general, you can just create your daily workout plan based on what exercises you enjoy the most – and how much time you can afford to spend every day on exercise.

In general, anywhere between four to six days per week seems to fulfill the requirements of most people, points out Lee. If you have a sedentary lifestyle, then you should aim to carry out some form of movement throughout the day rather than working all day at a desk and exercising for an hour in the evening. If your job is a physically demanding one, though, then three workouts a week will be enough to keep you fit.

For best results, your workout routine should include both cardio and strength training

If you are simply working out to maintain your general health, there is no reason to fret over what portion of your exercise is cardio and what is strength training per week.

Generally, your training should comprise 50% cardio and 50% strength training, says Anjorin. So, if you plan to exercise four days every week, you should do cardio for a couple of days and strength training for the rest of the two days. Easy, right?

The bottom line

How often should one work out depends on one’s individual choice, body requirements, and most importantly, the time they can afford for exercise. The key is making sure you are balancing your workout with ample rest and nutrition whether you are building muscles, losing weight, or just doing it to maintain your general health.