Training Frequency?

When you consider how often you should train, the answer is different for everyone. The length, frequency & intensity of the session and the type of training will all impact how often you can train. Each individual, depending on their training history and injuries, will help point them in the right direction as to how often to train.

Example: If you haven’t exercised in 5 years then doing 20 minutes of light weights, twice a week could be a start for you. If you’ve trained for 10 years lifting weights 6x per week, then your allowance of how often you train will obviously be different.

My typical guidelines are:

Cardio > Starting at 2-3 for starting out. 3-5+ sessions per week as you get more advanced.

Resistance Training > Starting at 2x weekly for starting out. 3-6+ sessions as you get more advanced.

But this isn’t set in stone. Example: A powerlifter or Olympic weightlifter can train 4x weekly and be at a very high standard. It’s because the intensity and volume attached to those sessions are huge and the body as a whole needs a day of rest between. Whereas a bodybuilder can train 6-7 times per week because they break up the muscle groups they train each day with a lot of isolation work. The intensity isn’t as high as say the powerlifter or weightlifter.

If you’re doing cross-training, lifting some weights, doing cardio or attending our classes then you can probably look at training 2x per week if you’re starting out & building that up to 4-6x per week. You can even start doing what some of our members do now and do 2 classes back to back (1 hour total) a few times a week.

Basically, you have to start off slow, do slightly more & more each week. When you hit the point where you can’t train any more days of the week, add in more intensity slowly or add in more volume slowly. If you go from 2x sessions a week to 6x per week on some crazy program you got from the Internet, it will be too much of a jump. You’ll be way too sore, risk over training & lose motivation all together.

Take your time with how frequently you train & you’ll find training to become a lifestyle rather than a “Go hard for 3 months, burn out & stop training.”

All4Fitness – Making a difference.