Exercises and Workouts – What Workout Frequency Is Optimal For The Best Results?
After you have begun your health and fitness program, you may start to wonder what the optimal workout frequency is. Should you be going to the gym as often as possible or is it better to skip certain days of the week and rest?
One critical mistake many beginners make is going too often, believe it or not! Many are so excited at the start they head to the gym on a day-to-day basis, assuming the more work they put in, the better results they will see. Sadly, this is not the case. The fact is, unless you are giving your body the time it needs for rest and recovery, progress will not be seen. Rather than building yourself up, you will be breaking yourself down and grow weaker by the day.
Let’s go over a few key points to keep in mind when choosing your optimal workout frequency…
1. Current Fitness Level. First, consider your fitness level. If you are a real beginner, exercise is new to you, and you need to give your body time to adapt and get used to it. If you are attempting to work out five days per week, you may just soon find this is a little too much for your body.
On the other hand, if you are more advanced and have been training for many years, this will not be the case. Your body is better prepared to handle it, and a more frequent workout schedule can be permitted.
2. Age. Age is yet another aspect to take into account. As much as you may hate to think about it, the older you get the less frequent you will be able to exercise. While of course there are exceptions to this rule, generally speaking, as you get older, you will need more time between exercise sessions.
3. Recovery Ability. Recovery ability is the next factor to take into consideration. Capacity to recover will vary from individual to individual and will be based on…
- your genetics,
- your nutrition,
- your sleep habits,
as well as your day-to-day routines.
Likewise, if you are a high-stress individual by nature, this may also make your recovery ability go down.
4. Volume Per Workout. Finally, also look at how much volume per workout you are doing. If you are hitting the gym and doing 15 working sets, this is going to be much different than if you are hitting the gym for 30 working sets. The more volume you do, the more exhausted you will be after each workout session and therefore, you will need more time for rest and recovery.
So there you have the main factors to take into account when deciding on your workout frequency. Most people will do the best exercising between three and four days per week, allowing at least two days for complete recovery and the additional day for cardio training if desired.