How Many Days a Week Should You Work Out to See Results?

If you are trying to get back into shape, you may assume more exercise will produce faster results.

So should you work out three days a week?

Five?

Every day?

For most people, the better question is:

How much exercise can I consistently recover from and maintain?

You Do Not Need to Exercise Every Day

A productive fitness routine needs both activity and recovery.

For many adults, especially those beginning or returning to strength training, two to four strength-training sessions per week can provide a practical framework, depending on goals, health status and training experience.

That does not mean the rest of the week needs to be sedentary.

Walking, planned cardiovascular activity and general movement can complement your strength workouts.

Two Days Per Week

Two strength-training days can be an excellent starting point for someone who has a busy schedule or has not exercised consistently.

The advantage is sustainability.

Two appointments are often easier to protect on your calendar than trying to immediately create a five-day exercise routine.

Once those two days become part of your normal week, additional activity can be added when appropriate.

Three Days Per Week

Three weekly strength sessions can provide additional training volume while still allowing recovery between sessions.

For many people, this schedule also creates enough repetition to turn exercise into a routine.

But three days only works if you can consistently attend three days.

If your schedule repeatedly causes you to miss the third workout, a well-designed two-day program may be more effective than an unrealistic three-day plan.

What About Cardio?

Strength training and cardiovascular exercise do not have to compete.

They accomplish different things and can work together.

Your cardio plan should reflect your fitness level, goals and health status.

For someone who is currently sedentary, increasing daily walking may be an appropriate first step.

Someone with an established fitness base may benefit from more structured cardiovascular training.

The important part is determining what is appropriate for you instead of copying someone else's routine.

Consistency Beats the “Perfect” Schedule

This is where many fitness plans break down.

People design a routine for their ideal week instead of their actual life.

Then work gets busy.

Someone gets sick.

Travel happens.

Motivation decreases.

And suddenly the entire plan disappears.

Instead, establish a minimum standard.

Ask yourself:

What is the amount of exercise I can maintain even during a busy week?

Build your routine around that answer.

Not Sure Whether You Need 2, 3 or 4 Days?

Your training frequency should be based on your starting point, goals, recovery and schedule.

At Fit Therapy of Texas, we start by evaluating those factors so your program is built around you rather than forcing you into a generic workout schedule.

Schedule a Free Fitness Assessment here at our Alamo Ranch or Stone Oak location.