The first thing you must decide when developing a training program is how often you will train. Let’s see how many days to train in the week and how to organize your training!
In case you haven’t taken that into account, training frequency is generally thought of as the number of workouts a person performs in a week. We have analyzed that in this article: what is the training frequency?
And in general, an effective training frequency is 2 to 5 times a week. Depending on the type of training you do and your goals.
And even, the frequency has a direct relationship with the amount of time you have available and are willing to dedicate to your weight training, whether in the gym or at home.
However, there is one point that we must take into account when deciding which days to train in the gym, and this is the recovery and rest factor.
This is what will determine how often you go to the gym or practice any sport. Let’s take a closer look at it.
How many days can you train a week?
You will experience greater results when you are able to “go to the gym” more often throughout the week, but always with a limit determined by the type of workout you perform.
Also, you should never forget that this increased frequency needs to be balanced with appropriate rest periods so that your body can recover to maximize muscle development.
For example, if you focus on a muscle development training, where the goal is to reach muscle failure to promote muscle hypertrophy.
Well, in this case you can train only 2 or 3 times a week if you are a beginner or even 4 if you are already advanced. This must be the case because the effort is such that the body needs more rest time to recover.
If your training is aimed at aerobic exercise, either doing Cardio in the gym, or practicing disciplines such as swimming, here you can increase the frequency of weekly training, as the body recovers quickly for these stress levels.
What if i can’t train at an optimal frequency?
Although more frequency will generally result in more progress, you shouldn’t be discouraged if you only have a day or two in which you can focus on training.
Positive results can still be achieved with as little as two days a week.
Although the total amount of time that one can spend in the gym is determined by the schedule, you should not forget that the greatest benefits are the result of a consistent and regular training over time.
And taking into account that training load and volume are generally inversely related to training frequency.
If you do a training of this style, you should not worry about wanting to train more days. Just do your best when they play those two days a week.
Now, in a moment there will come a point in which to continue gaining muscle mass and strength you will have to increase the frequency of weekly training in the gym. Well, at that point you will have to evaluate your training goal, and perhaps you will have to make an adjustment in the agenda.
But don’t worry about that point just yet, reaching that level can take several months.
Summary on how many times to train a week
The frequency with which you should train is determined by factors such as: your goals, your available time and your type of training.
For example, having a low training frequency in the gym, when one is starting out in the world of musculation and culturalism, will allow your muscles to experience adequate rest and recovery between different sessions.
But as you progress, muscle development and strength gain become more difficult to achieve.
Adding more days to your training program will allow you to achieve greater results. Of course, as long as the body receives the necessary recovery and rest time between the different sessions.
I hope this article makes you reflect on the topic of “how often to train in the gym. ”
The most experienced already know it but those who are just starting out, and even more so, those who do not have much time to do it, no longer have an excuse to start in the world of the gym in the right way.