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Do you think you train too much, or on the contrary, do you think you don't get enough exercise? One of the most frequent questions that arise when we exercise is the number of days we have to train, either at home, outdoors or in the gym. If you're just starting out at the gym or want to exercise on your own with weekly home training, it's time to find out how many days you need to train per week to achieve your goals - read on!

Decide how many days to train according to your objectives

Burn fat, lose weight, strengthen, gain muscle mass.... It is essential to decide on the number of training days depending on the physical needs of each individual and the objectives to be achieved. But, is there a minimum amount of advice recommended by fitness professionals and specialists? That's the way it is. In fact, the WHO (WHO) recommends a minimum of 3 days per week of exercise. However, at the time of limiting your weekly training, this amount may change according to different factors, such as the person's age, physical condition or possible nosology.

Starting from this minimum of 3 days per week, the number of days of training can be subtly changed depending on the objective being pursued, as indicated below:

  • If your goal is to lose weight, you can sustain the amount of 3 days per week of training, always and at all times under the supervision of a specialist and following a healthy and balanced diet that complements the sessions in the gym.
  • If you want to gain muscle and have previous experience in bodybuilding work, you can train up to 4 days a week. You will always have to take into consideration the intensity with which you carry out each training and the muscular sets that you wish to work day by day.
  • If you want to overcome a record or prepare for a race (5k, 15k, marathon, etc.), you will have to continue a training related to hypertrophy, that is, train 4 days a week, always keeping in mind your age and physical condition in all circumstances.

The ideal way to decide how many days to train per week is to be advised by a personal trainer and undergo a pre-training medical check-up to help you assess your physical condition and the type of training you need to achieve your goals. Besides, and apart from knowing how many days you have to train per week, it's also not superfluous for you to know how many days of rest your muscles deserve. This way, you will be able to give them the relaxation and rest they need to resume physical exercise for the following week.

What happens if I train every day of the week?

Although training 3 days a week at home or in the gym is the most convenient way to stay fit, can you train every day, Monday through Sunday? This resolution is on the ground. Your muscles and your psyche deserve to rest. So, except in the case of elite athletes - who can train up to six days in a week - it is advisable to devote 2 or 3 days a week to rest and muscle restoration.

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