How Often You Should Go to the Gym for Optimal Results

Figuring out how often you should exercise is an important step in hitting your fitness goals. We break down the main factors you should consider to help you craft the perfect weekly routine.

Key Takeaways

• Experts recommend doing at least 150 minutes of physical activity per week.
• 3-5 sessions is often considered a good weekly training frequency.
• It's important to have a day or two for rest or active recovery.
• How often you work out will depend on your schedule, your training goals, and your workout experience.
• A professionally designed workout plan is a great way to build a weekly gym routine.

See More: 13 Exercises That Burn the Most Calories

How Many Times a Week to Go to the Gym

Carriejune, founder of Minibeast, says:

"Your weekly training frequency depends on your fitness goals and experience. Beginners and people exercising for general health might only need 2-3 sessions a week, while fitness enthusiasts might need 3-5 or even more."

If you're wondering whether you're hitting the gym enough, you're not alone.

One of the most common questions in fitness is how often you should be working out.

Ask around, and you'll likely find a range of answers. Some people go to the gym every day. Others work out once or twice a week.

The good news is that there isn't a single perfect answer. How often you work out can vary based on several factors, like your experience, fitness goals, and the kinds of workout you're doing.

Let's break down what experts recommend to help you build your ideal exercise routine.

Building the Perfect Gym Routine

The first step in working out how often you should work out is looking at your overall weekly volume. That's how long you're exercising across an entire week.

Generally, experts and organizations like the US Department of Health recommend aiming for at least 150 minutes of moderate-intensity physical activity per week. That's 2.5 hours.

150 minutes is quite manageable. It's the equivalent of five thirty-minute workouts.

There's an important lesson there. Your exercise intensity and training frequency don't have to be insane to see results.

Or, to put it another way, the best workout routine is the one that you'll actually stick with. Daily gym sessions might work for some people, but if it leaves you feeling burned out, you might be better suited to a different schedule. Consistency is key.

Experts also often recommend incorporating different kinds of exercise into your routine. A well-rounded routine might include a mix of cardio exercise, resistance training, and rest.

The Importance of Rest Days and Muscle Recovery

That last one, rest, is really important. Rest days are actually just as important as the days you spend exercising.

After all, your body needs time to recover from whatever you put it through. Skip that recovery time, and you risk fatigue and injury.

Take strength training as an example. When you lift weights, you create microscopic tears in your muscle tissue. Your body repairs these tears during rest.

This process key to muscle growth, or muscle hypertrophy. It's not always quick. Muscle recovery can take 24-48 hours.

Experts generally recommend reserving one or two days per week for recovery.

Recovery doesn't necessarily mean sitting around doing nothing. You can engage in active recovery. That includes light activities like yoga or a walk.

Proper sleep and nutrition are also crucial for recovery, and for general health, too. As Minibeast founder Carriejune says, "Diet is nearly 70% of our results." Quality sleep is essential for recovery and performance.

Bonus: When Is the Best Time to Work Out? Morning or Night?

Your Fitness Goals

Beyond those basic principles, your specific workout routine depends on your individual fitness journey. What are you trying to achieve?

General Health

Many people exercise simply to stay healthy. That's as good a reason as any.

If general health is your goal, the key is staying consistent. Two or three days a week is often sufficient.

Weight Loss

If you want to lose weight, you might have to put a little more time in. Weight loss often requires 150-250 minutes of exercise per week.

To hit that total volume, you might need 4-5 gym sessions per week.

Some of those sessions will involve aerobic exercise, or cardiovascular exercise. Cardio sessions are fantastic for burning calories and supporting cardiovascular health.

You can do your cardio in short or long sessions, depending on your preferences. Increasing the session length can be good for endurance. Shorter, intense workouts, like HIIT, can be more effective in terms of calories burned per minute than steady-state cardio.

A great weight loss program usually doesn't just rely on cardio, though. Experts often recommend incorporating resistance training, too.

For one thing, that's because building muscle can support and even enhance calorie burn.

Muscle Building

If your specific goal is gaining muscle and strength, you don't necessarily need to hit the gym every single day. 3-5 workouts per week is often a good volume for muscle building.

The key to building strength and lean muscle mass is progressive overload. That means increasing the resistance your muscles face over time, usually by increasing the weight.

The Kind of Workout

Another thing to consider is the kind of workout you're planning.

Take weight training. Many people split their workouts based on which muscle groups they are working. That generally means avoiding targeting the same muscle groups two days in a row, giving those muscles a chance to recover.

Full-Body Workout

However, in many cases you might prefer a full-body workout. That's one that hits all your major muscle groups. It's efficient, making it a great choice for people with a busy schedule.

Full-body workouts can also be quite demanding. You need to make sure you give your body enough time to recover between workouts.

Your Fitness Level

You should also consider how far you've progressed in your fitness journey.

At first, your body needs time to adapt to the strain and stress of exercise. Jumping right into a gym routine that's too intense can be a recipe for disaster.

For beginners, 2-3 days a week is often a great place to start. Intermediate and advanced fitness enthusiasts might work out 4-6 times per week, especially if their goal is weight loss.

How to Build the Perfect Workout Regimen

Figuring out the perfect workout schedule can be tricky. As you can see, there are lots of things to consider.

That's why so many people let a professional do it for them. You can do that by enrolling in a professionally designed workout challenge, like Minibeast's 8-Week Workout Challenge.

You get access to multiple workout programs, personalized calories, a 24/7 support group, example meal plans, and much more. Hundreds of thousands of people have used this challenge to tackle their fitness goals.

Conclusion

Your weekly workout frequency depends on various factors, like your goals and experience. Experts usually recommend aiming for at least 150 minutes of moderate activity per week. 3-5 sessions per week is therefore a common frequency.

Frequently Asked Questions

What Is the 3-3-3 Rule in the Gym?

The 3-3-3 rule is a straightforward weekly gym routine. It calls for three days of strength training, three days of cardio, and three days of rest or active recovery each week. You can double up on certain days.

How Many Days a Week Should You Be at the Gym?

That depends on your goals and experience. Experts often recommend aiming for at least 150 minutes of moderate activity per week. Many people work out 3-5 times per week.

Is Going to the Gym 3 Times a Week Too Much?

Many people find 3 times per week to be the perfect volume. It's often enough to hit the general recommendations for weekly training volume while also allowing your body time to recover.

Keep Reading: How Long Does My Workout Really Need to Be?

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