How often should I visit the gym? You may have already signed up for a gym or committed to losing weight. To stay on your chosen path, you must know what to do.
If you want to know how often you should visit the gym, you must break down your goals. You can then match your time commitment with what you do at the gym. It would help if you created a routine that works for you and your goals and isn’t harmful to your health.
Penny Weston is a nutrition, fitness, and wellness expert. She is also the founder of MADE – a 360-degree wellness center.
Over time, a personalized blend of cardio, core training, stretching, and rest will help you reach your goals. You have to get over the obstacle of not knowing what to do.
How often should I go to the gym?
It’s not a universal answer to how frequently you should visit the gym. How often you visit the gym is a matter of your personal goals – to gain muscle, lose weight, or maintain your current lifestyle.
Penny: “I recommend that people work out in the gym for 45 to 60 minutes, three to five days a week. You must exercise four or five times weekly to progress and see results over time. But it takes time to get to that level.
If you are a beginner, do the exercise sparingly. You can adjust your body and mind by starting with two weekly sessions and gradually increasing them.
How often should a beginner go to the gym?
Start by going to the gym two days per week. This will help you adjust to the idea that you will do this more often than once a week and get your body used to the routine.
Balance is key. According to studies, combining cardio with weight training will help you live longer and healthier.
You can decide how much commitment you will need by dividing your time at the gym into goals. Penny explains that each plan requires different obligations.
HOW TO FITNESS AND HEALTH.
It would help to visit the gym four to five times per week to improve your overall fitness. This will give you a balanced routine and give your body time to recover between workouts.
Three days of cardio followed by two days of strength will be ideal if your goal is to burn calories or increase endurance. You can switch the weekly days if your goal is to build muscle.
For Weight Loss
You will need to exercise for 60 minutes a day and limit your intake of calories. It will vary depending on the diet, age, and weight. You can devote two days to resistance exercises, allowing your muscles to tone.
To lose weight, you must burn more calories than your body consumes.
The amount of movement you do in your workday will determine how often you go to the gym. You must adjust your schedule if you work at a desk, commute or sit for long periods.
Limiting your weight loss to between 1 and 2 pounds per week is best to stay as healthy as possible.
For MUSCLE BUILDING
You should not exercise the same muscle group twice weekly to give it time to recover. For building muscle, three to four gym visits per week are ideal.
According to studies, a minimum of 2 training days per week are required for maximum muscle growth.
How to Start a Gym Routine
If you make your goal attainable, it will be easier to achieve. You’re more likely to make your workout happen if you schedule and plan it. We often subconsciously look for excuses not to work out, and we will find other things to do. But if you have designed it, you can plan around it.
Balance is key. The ideal workout balances cardiovascular exercise with strength training.
You can use the Couch-to-5k App to break down your 5k goal into smaller steps. Healthy adults should aim for 150 minutes of exercise per week. However, working up to it gradually would be best, as you do not want to risk injury.
You can start with low-intensity exercises and increase the intensity in a few weeks.
Penny says, “Take the time to learn beginner exercises such as squats. Lunges and Planks are often used in workouts. So, learn them first to create a solid foundation.” Spend time stretching both before and after your exercise. It will ease you into exercising and prevent injury. “I recommend beginning with dynamic stretches such as hip rotations and leg swings and ending with cooldown stretches such as hamstrings and triceps stretches.”
Do I need rest days?
Being active is all about recovery. Your body will use the time you spend on a rest day to repair after your workout. Penny believes rest days are essential for long-term health and avoiding injury. Listen to your own body… It will let you know when it’s time for a day of rest!
You can do some relaxing exercises during your free time, like yoga or light stretching. It will allow you to keep your body active and in a routine while giving it time to rest.
The Benefits of Regular Gym Attendance
People find that they feel better both physically and mentally when they go to the gym. Exercise releases ‘happy chemicals like serotonin, dopamine, and endorphins. These chemicals boost our well-being and suppress hormones that cause anxiety and stress.
Penny says that “keeping exercise consistent and fun is the key.” Making it part of social life can be a great way to do this for many people.
As we age, regular exercise can help maintain bone and muscle density. Exercise releases hormones that help muscles grow and prevent them from deteriorating.
You can create a plan once you’ve decided on your goals and have a realistic idea of what your lifestyle and health can handle. Regarding fitness goals, cardio, and strength training is the most basic form of exercise.
You can determine how often to visit the gym if you know your goals and how much time to commit. There are guidelines, but the key is to create a plan to stick to.
