The frequency of exercise is the most overlooked component of planning a workout routine by most fitness aspirants. This simply means deciding how often and how many times should you work out per week? Most people tend to overemphasize their fitness schedule and put their bodies through more strain than is perhaps necessary.
Virtual fitness coaches believe that you should start with exercising three days a week and then you should slowly step up the frequency to six days per week. This would help you have sharper control over your workouts.
Tips to start your 6-day gym workout schedule
Regardless of whether you go for a gym-based model or a no-equipment-based one that you can pursue at home, you can rest assured that you are working for the goals of staying fit and managing your weight profile (or BMI). It is for this reason that you should start in a well-advised manner, preferably as advised by your fitness coach.
You may go for these three types of exercise frequencies:
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?
a.) Overall Exercise Frequency
The first thing that needs to be decided is the overall exercise frequency meaning how many times should you work out per week. This shall include weight training, cardio, and all other workouts too. The answer to this question varies depending upon many specific goals and factors; however, there is one general rule that can pretty much apply in terms of everyone’s overall exercise frequency.
You should take at least a day off per week from all forms of exercise and thus aim to exercise not more than 6 times a week. This is because your body and muscles need to rest to recover and if you work out for 7 days gradually it is going to make a negative impact on performance, endurance and results in the long run.
b.) Weight Training Frequency
Weight training frequency works as the exact 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.
Tip: These recommendations shall create the sweet spot in terms of allowing for optimal recovery, and when recovery is at its best, your results will be best too.
c.) Muscle Group and Body Part Routine
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 is highlighted as under:
a) Training once a week: This one is NOT ideal for the majority of the population. There is no point in giving so much time to your body to recoup that it loses the flow of exercises.
b) Training twice or thrice a week: If you are just starting working out with a time-based target, a training frequency of twice per week is the most effective way to train. It is best suited for beginners with any goal or anyone with the primary goal of increasing strength.
c) Training six a week: This routine is just what you should opt for once you have been in the game for a few weeks. It means that your body has now tuned itself into the more strenuous part of the regime and it is now ready to accept more strain on its muscles and tendons. We recommend you to stay keep persisting with a new and more focused workout schedule.
What is strength training?
Also known as Resistance Training, Strength Training refers to the set of specialized workouts that are done to improve the overall level of physical strength and endurance limits. It may be done in two ways, either by lifting concentrated weights (like dumbbells and kettlebells) or by using one’s body as a weight.
1. Lifting weights: It depends on your ability to lift the weight and your willingness to push better by either increasing the lifted weight or by increasing the reps or both. As you continue with it, you can expect a faster weight loss with the melting of body fat.
2. Using your body as a resource: You can do no-equipment exercises like squats, pushups, pullups, abdominal crunch, shoulder press, etc. to use your body as a resistance to build muscles. It means that you can get better results over time without investing in the equipment.
How to do strength training?
It is a simple process that involves the following steps:
1. Decide what your fitness goals are.
2. Start with warmups
3. Start with light weights (dumbbells and kettlebells) and lesser reps.
4. Allow a time difference of about 30 seconds between two sets of reps
5. Exercise for an hour at max.
6. Go for cooldown exercises and have some glucose.
7. Do not work out for more than 6 days on a trot.
These are some simple rules to pursue strength training or almost any other type of exercise that you could be advised to you. We recommend that you also back the new health schedule with a proper diet and eating plan, and also stay away from indulgent eating practices.
Your 6-day gym workout schedule
Here is a sample 6 day gym workout schedule that you can pursue to have better results. Your trainer or coach could offer you an alternative plan than the one given below:
Day :: Mandatory Exercise :: Optional Exercise
Day 1 :: Chest, Shoulders :: Abs
Day 2 :: Arms (biceps and triceps) :: Calf
Day 3 :: Legs + Triceps :: Calf
Day 4 :: Shoulders and Chest
Day 5 :: Back ::Legs
Day 6 :: Back (Width) :: Abs
Day 7 :: off
The key is to stay consistent
Depending on the stage that you are at, you can press harder for your workouts per week. Our fitness experts advise you to follow the golden rule above to gain the maximum advantage with your subsequent workouts. We also recommend that you exercise proper control of your emotions while working out and not overdo your exercises just because someone else is doing it.
It's 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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