There is a lot of confusion about the ideal amount of working out. You’ve got people doing two-a-days 6 times a week, and you’ve got people lightly working out twice a week. If you’ve read Down with the Fitness before, you probably know I’d support both of those people if they’re doing it consistently, feeling good, and enjoying themselves. It still seemed like it was worth expanding on for this week's #ThursdayQandA.
Obviously the two-a-days are likely to get more noticeable results. (Some of those results may be injuries if that person isn’t careful!) I still think twice a week is super beneficial because it’s going to work better for a lot of people’s schedules and commitment levels. Hell, ONCE a week consistently is better than the on-again-off-again, all-or-nothing mentality that plagues so many people looking to get fit.
Every time I’m asked about frequency, someone wants this magical amount of working out they “have” to do to get the results they’re after. The reality is that most people are going to work out as much as they f***in’ feel like it! I think a good number if you’re already working out is probably “however many times you currently work out per week, + 1” or if you’re not already working out, “however many times you think you’re going to ‘start’ working out per week, -2”.
The less you go, the more you’ll want to prioritize major movements like squats, rows, push ups, lunges, and deadlifts.
The more you go, the more you can justify spending a half hour each on abs and biceps, after doing those first five. Please don’t skip those first five to do a bunch of abs and biceps.
At the end of the day, the more you legitimately enjoy working out, the more you’re going to work out. Look for ways to make it more enjoyable. These are different for everyone (just like the “best” exercise routines) so don’t restrict yourself to someone else’s rules or ideas. Just get in there!
Have fun and do your best,
Certified Personal Trainer and Nutrition Coach (American Council on Exercise; Precision Nutrition)