How Many Days A Week Should I Be Training?

How Many Days A Week Should I Be Training?

Training Frequency and Motivation 

 

By: Kylie Boyle and Jonathan Price

We get asked this question all the time: How many days should I workout a week? Most of the time our answer is something like: “At least 2 days a week will get you results but 3-5 is ideal. The range of 3-5 is really goal, lifestyle, and training history dependent.Training frequency plays a tremendous role in helping reach the goals we set in place.  Whether that be weight loss, building muscle, training for an event, or just simply working out because it is good for you, it is important to stick to a program that offers enough frequency to stimulate your body to change and improve.

 

In an article labeled Exercise motivation: a cross-sectional analysis examining its relationships with frequency, intensity, and duration of exercise (2010), the authors address the importance of training frequency as well as exercise motivation when it comes to training frequency, and the intensity and duration of the training program.  The participants in the study used the The Leisure Time Exercise Questionnaire (LTEQ) as a way of self-assessing and documenting their frequency and intensity over the course of the study.  They also used the The Behavioral Regulation in Exercise Questionnaire-version 2 (BREQ-2) to self-assess their motivation and how they felt during the exercise.  In this cross-sectional analysis, the researchers found that changing up your workouts throughout the week help you to stay motivated and help you progress in reaching your goals.  They also found that training frequency helped the participants to stay on track and more motivated to reach their goals.    

 

Training more frequently allows your body to not only become stronger, but it also increases cardiovascular capabilities (anaerobic and aerobic functions).  It also allows for training versatility. This means your body will learn how to adapt to different or new movements quicker and/or more efficiently.  

What science shows and what we have found in our experience is that those who train more frequently, alongside a sustainable nutrition program, tend to reach their health and fitness goals more often and in a faster, more efficient manner which leads to staying motivated for the long run. When you notice changes in your body and performance week after week and month after month it makes it so much easier to stick to your exercise routine.

What are some ways to increase frequency? Obviously the simple answer would be come see us more often ;) but there are some other ways as well:


  • Personal training members: add an extra day or group class and come to yoga

  • EVERY member of NP gets one yoga class included per week: try new things!

  • Start a home mobility practice of stretching, foam rolling, and bodyweight exercises

  • WALK before or after work or on your lunch break

  • Group members: we have classes 6 days a week. Aim for 3-5 days a week

 

Questions? We love 'em. Come talk to us!

   

Sources: 

Duncan, L.R., Hall, C.R., Wilson, P.M. et al. Exercise motivation: a cross-sectional analysis examining its relationships with frequency, intensity, and duration of exercise. Int J Behav Nutr Phys Act 7, 7 (2010) doi:10.1186/1479-5868-7-7





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