How Many Days To Workout In A Week

Many beginners ask this question very frequently as how many days should I workout in a week to gain muscles, lose weight, lose fat, etc and they don’t know how many times a week should they workout their chest, arms, abs, and other body parts to gain maximum results and benefits.

Well, this is a good question to ask because many beginners who start doing exercises with having different goals in their minds cannot decide how often should they workout in a week to reach their goals and this is very important because some might do exercise to lose weight some might do workout to gain weight.

All have different fitness goals and there are certain best guidelines to achieve these fitness goals. Training can be categorized into two types weight training for building muscles and cardio training for weight loss. Usually these are the most common goals of people who start to do workouts in the gym or at home. So in this post, I am going to share a few tips and suggestions on how many days to do workouts in a week

How many days to workout in a week

how many days to workout in a week

Whatever might be your fitness and health goals you must make sure that you are opting for the right tactics to achieve those goals, Many beginners have this thinking that they must do workouts 7 days a week to build bigger muscles and lose weight but this is not true.

In fact you are will only see no gains in your muscles if you are doing workouts 6 days a week to build muscles but for those who want to lose weight then they must do workouts at least 5 times a week for at least an hour to 45 minutes

Now below we will see each scenario and the training frequency you should follow to gain maximum results and this will definitely help you to reach your fitness goals

How often should you workout to gain weight and build muscles

For those who want to gain weight and build muscles, many experts and fitness trainers say and suggest that you must do workout routines 3 to 4 times a week and this is a general rule of thumb which is recommended if you are just a beginner who has started to do workouts and you must not do workouts more then this which will do the reverse and you will not be able to gain weight and build muscles.

Your body needs rest to build muscles so doing exercises 3 to 4 times a week is optimal and best and for those who think that doing workouts daily will help them to gain weight and build muscles then let me tell you that you body grows when you take a proper combination of rest, diet and weight training and it’s not necessary that you must do exercise daily  Rest and properly balanced diet plays a very important role in this

What I will recommend here is to do your workouts on alternate days like do Monday, Wednesday, Friday with Saturday and Sunday off and this will ensure that your body will get complete rest and will also help your muscle tissues to heal and be ready to do your next workout routine.

For those people who do workouts to gain weight and muscles usually train harder with more weights to isolate their muscles properly then at that time your muscle tissues break and it needs rest to rebuild

But for experienced people, they can do split workouts like training your upper body one day and lower body another day as this balances your workout properly or some people train 2 body parts a day which is also a good and ideal way to build muscles and gain weight

How many days to workout in a week to lose weight

 To lose weight you must increase your workout time and schedule to 5 to 6 days a week which must include more cardio training as compared to weight training.

Because cardio training is very effective in losing weight as compared to weight training but this does not mean that you must exclude weight training completely from your workout schedule.

What you can do here to lose weight is to do normal workouts and every alternate day do your cardio workouts and this matters a lot and how much intense cardio session you do the more weight you will lose because cardio workouts are best to burn calories and fat from your body.

So the recommended cardio session should be around 45 minutes to 1 hr. Cardio exercises increases your heart rate and if you really want good results then you can do exercises outside the gym like quick walking, jogging, cycling, boxing, skipping, and dancing.

So it’s not like you can do workouts only in the gym you can do various other weight loss exercises outside the gym. So if you want to do workouts to lose weight then you must concentrate more on your cardio exercises.


So this was my few tips on how many days you should do workouts in a week, remember that everybody has different goals some want to lose weight while others want to gain weight and build muscle so you have to plan your workout schedule accordingly.

If you have your friends or family members who want to lose weight to gain weight but are confused about how many days to do workouts then please share with them so they can also achieve their fitness goals.

If you have any questions and want to ask anything regarding your workout routines you can welcome to ask me via comments and do subscribe and come back for more workout routines tips and exercises.

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