When planning a workout routine an essential element which often gets missed is figuring out the frequency of exercising. This simply means deciding how often and how many times should you workout per week? So before actually planning a workout schedule there are 3 types of exercise frequencies that should be taken care of the most:
a) Overall Exercise: How often and how many times should you do any form of exercise in a week?
b)Weight Training: How often and how many times should you weight train per week?
c)Muscle Group/Body Part Training: How often and how many times should you train each muscle group or body part in a week?
The first thing that needs to be decided is the overall exercise frequency meaning how many times should you workout per week in total, which includes weight training, cardio workouts, or any other workout too. The answer to this question varies depending upon many specific goals and factors; however, there is 1 general rule that can pretty much apply in terms of everyone’s overall exercise frequency.
The rule is: take at least 1 full day off per week from all forms of exercise, which means at the very most you should be exercising 6 times per week. This is because your body and muscles need to rest to recover and if you workout for 7 days gradually it is going to make a negative impact on performance, endurance and results in the long run.
Weight training frequency works exactly opposite of overall exercise frequency. On the analysis of various studies, reports and personal experiences it is recommended that the majority of the population should weight train 3-4 times per week, and never more than 2 consecutive days in a row.
This also takes into consideration that the majority of the most highly proven and intelligently designed workout programs in existence are all built around doing 3-4 weight training workouts per week. The same goes for having no more than 2 weight training workouts on back-to-back days. These recommendations appear to create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be best too.
This one is by far, the most discussed, argued, thought about, screwed up, and potentially confusing one of them all; when it comes to discussing the exercise frequency routines. To come straight to the point there are 3 options for training muscle group/body part, which are highlighted as under:
a)Training once a week – This one is NOT ideal for the majority of the population.
b)Training twice a week – If you are an intermediate or advanced trainee with any goal, a training frequency of twice per week is the most effective way to train.
c)Training thrice a week – This routine is best suited for – beginners with any goal, or anyone with the primary goal of increasing strength.So now its time to work on the revision of your workout routine and plan it with the inclusion of rest days to make the most out of your efforts!
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