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How often you need to workout to reach your goals

Regardless your status, meaning are you fitness beginner or you are experienced with exercise, you you probably ask yourself , “What’s the best workout plan for me?” A weekly training plan designed to fit with your everyday life can help you to reach your goals. Continue to read and find out what could be best for you.

How many days a week should be best for you?

The weekly number of days you should work out depends on several factors:

  • Type of exercise: it is recommended that high-impact activities, like running and jumping, should usually be performed less frequently than low-impact exercises like cycling, swimming or rowing. The reason is that the risk of injury is bigger during frequent high-impact activities. If you have a history of musculoskeletal injuries the risk increases.
  • Duration of workouts: you’ll need less days per week for workouts if you exercise longer per session.
  • Intensity of workouts: vigorous workouts decrease the number of workouts per week.
  • Fitness goals: your health and fitness goals are very important for your weekly workout plan. If you are looking for enough exercise to reduce your risk of heart disease and stroke, you will likely be able to work out fewer days per week. If you are trying to lose a significant amount of weight or train for a  athletic event you’ll should workout more.
  • Age: it is recommended for older adults to plan more rest days in a week to recover after hard workouts. It’s important to listen to your body and give your body a chance to recover.
  • Health: individuals who have a disease, musculoskeletal injury, or contraindications to strain physical activity, should consult doctor to determine how often they should work out.
  • Physical activity in your everyday life: the more active you are in your daily life , the fewer times per week you may need to work out.

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What plan gives the best results?

Generally, you should work out five to six days a week for the best results. These workouts should involve a mix of strength training and cardio exercise. The more variety in terms of the types of exercise you do, the better.

How many days is enough to build muscle?

Three to four days a week of strength training is usually sufficient to build muscle. Four to five days a week of muscle splits (different groups of muscles) could be done on different days. If you want to build muscle, the intensity of your workouts is more important than the frequency of your workouts. Nutrition is also important, so you should ensure you are getting enough protein and total calories to support muscle growth.

What is the best workout plan to lose weight?

Caloric deficit of  3,500 calories should help you to lose 500g of stored body fat, which equates to 500 calories per day. You can achieve this by consuming fewer calories, burning more calories, or a combination of both.

Exercise help you to burn calories, but most people find they lose weight more effectively through dietary adjustments. Four to six days a week is typically sufficient for weight loss, with a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.

Should you workout every day?


It’s not bad to work out every day, but it’s also not good. It depends on the type of exercise you are doing, so working out every day can increase your risk of injury, overtraining, and burnout. If you want to work out every day, it is crucial to vary the type of exercise you do.

For example, instead of running every day, run four days and do low-impact training on other days. If you like strength training and you want to work out every day, do split routines instead of intense full-body workouts and give a chance to your muscles to rest and rebuild.

It is advisable to take at least one day off per week to allow your body to fully rest and recover.

What about working out five days a week?

It is not too much at all! Working out five days a week is ideal for health and fitness. Just keep your workouts varied so that you use different muscles and apply different stresses to your body.

Working out 30 minutes a day, five days a week, can be enough, which depends on your goals. If you exercise for health and longevity, 30 minutes a day for five days a week is perfect.

On the other hand, if you want to lose weight or improve performance, you may need to work out more.