D4 Fitness Blog


How often should I workout?

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How often should I workout?


April 2019


There’s no right or wrong answer to this question - it’s different for everyone! It all depends on your circumstances - some people may have time to work out 5 days a week and others may only be able to squeeze in 2 workouts per week. 

However a general rule of thumb is to have 2 rest days per week. Rest is important for your muscles to repair and your body to recover. But you don't have to do absolutely nothing on these days! If you can, try active rest: go for a walk, do a stretch session. Ultimately, you should always listen to your body and if you feel like you need to take a rest day, take one.

So, what are your goals? Do you want to improve your fitness level? 

As a beginner, if your fitness level is low to start with, you can get away with 1-2 sessions per week and still see the results you want, as your body isn’t used to working out. However once your fitness level improves and your body adapts, you will either need to increase the number of workouts you do, or increase the intensity of them to keep challenging your body and continue getting the results you want. 

Do you want to lose weight? Do you want to improve your endurance or increase strength?

Depending on your goals, your workout week will look slightly different. If you are working out 5 days a week and want to increase your strength, you should try and do 3 days strength training alongside 2 days cardio. If you are working out less than 5 days a week, adjust this to match your goals. If you want to build strength, you can take out a day of cardio. If you want to improve your fitness levels and aerobic endurance, take out a strength training workout. Alternatively, you can switch it up every other week if you'd prefer. 

How many times a week you work out is ultimately dependant on how much time you have, what your goals are and your individual body’s needs. And how you split up these sessions depends on your goals and personal preferences. There’s no perfect formula to this - 3 days of well designed workouts will be more effective than 5 days of poorly designed workouts, such as steady state cardio, for example running on a treadmill for an hour. So the higher amount of days trained is not necessarily the most effective. The most important thing is to listen to your body and work with it, if you need a rest day take one, if you feel like your legs aren’t fully recovered switch to an arms session instead, or if you feel like you can lift heavier, go for it!