How many times a week should you train? This can be any form of exercise, whether its Weight training, Cardio or Pilates etc. ‘How much should I train?’ is a question we hear a lot of No1 Fitness clients ask. There is a small difference however between the frequencies of how many times you weight train per week and how many times you train each muscle group or body part per week? The difference being you can train more often if you train a different body part, rather than training both arms and legs each day of the week.
If you’re a newbie to weight training, doing full body workouts two to three times per week is optimal. Once you bypass the initial soreness and DOMS (Delayed Onset Muscle Soreness) your trainer might decide for you to train your upper body one day, your lower body the next, and to take a day off on the third day. The golden rule is to take at least one day off per week from all types of exercise.
Most people should be weight training 3 to 4 times per week. If you are training for fat loss, focus on working out 3 to 4 times per week. Strength training utilises large movements, which uses up a lot of energy and burns calories. This can leave you feeling fatigued if you don’t give yourself enough recovery time.
HIIT, weight training and a proper diet all have different effects on results, but we have to meet that equilibrium and try not to over train or train too little. Some common signs of overtraining are decreased strength, lack of sleep and increased water retention. It’s all about the balance and rest is just as important to your results.