Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook X (Twitter) Instagram
    Trending
    • Tennis Elbow in Weightlifters: Causes, Symptoms, Treatment
    • Principle of Specificity in Athletic Training
    • Does strength training increase bone mineral density?
    • Breaking Weight-Loss Plateau
    • Hitting and Overcoming Weightlifting Plateau
    • The Importance of Focus When Strength-Training
    • Health Benefits of Improved Flexibility
    • Calisthenics Equipment That’s Worth Your Money
    RSS Facebook X (Twitter) LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
      • Fitness calculators & tests
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Funny gym reels
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Training»Weight training basics»Workout Frequency
    Workout Frequency
    Workout Frequency

    Workout Frequency

    1
    By krunoslav on March 30, 2014 Weight training basics
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp Telegram

    Exercise Frequency – How often should you workout per week?

    The first thing to decide when developing a workout schedule is the frequency with which you will train. Workout frequency is generally considered the number of workouts a person completes each week. Typically, an effective workout frequency is from two to five times a week.

    Obviously, frequency has a direct relationship to how much time you have available and are willing to devote to resistance training. You will experience greater results when you are able to “hit the gym” more often in a given week, but this greater frequency also needs to be balanced with proper rest periods to maximize the gains. Although a greater frequency will result in greater overall gains, you should not be discouraged if you only have one or two days on which you can train. You can still achieve positive results with as few as two days per week. Any time spent resistance training is beneficial and helps contribute to a healthy lifestyle.

    Of course, the total amount of time you spend in the gym is determined by your busy schedule, but you should realize that greater benefits will result from more consistent and regular training. Also, remember that the load you lift and the frequency of the workout should be inversely related. In other words, if you lift relatively heavy or near maximal loads, then you will need more rest between workouts; therefore, your workouts will be less frequent than those of someone who is lifting relatively lighter loads.

    To continue making strength gains, you should increase your workout frequency as you become more experienced in the gym. Again, beginners are able to advance and see strength gains when they undertake any sort of resistance training. Having a lower workout frequency when you are starting out allows your muscles to experience the appropriate rest and recovery between sessions. As you establish consistency with your workouts, gains become more difficult to achieve. Adding more days to your program allows you to achieve greater results.

    Several methods can be used to optimize your strength training so that you are working efficiently and achieving the greatest gains possible while allowing enough rest between sessions. These methods include using a split routine (alternating workouts according to body part or region, muscle group, or type of movement), alternating heavy and light days, and using circuit training, pyramid training, or super or compound sets.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • X (Twitter)

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Principle of Specificity in Athletic Training

    The most complete fat loss guide

    Calisthenics: Pros & Cons, Exercises, Equipment, Beginner Workout Plan

    1 Comment

    1. Robert on April 2, 2014 7:41 pm

      If your goal is to gain strength and consequently muscle mass, then you need to optimize your workout for maximal power. The best way to do that is to go hard 3x per week with a day of rest in between each workout.

      Remember that exercise tears down your muscle, and you need rest and proper nutrition to build it back up stronger than before. This is even more important in the beginning than it is later on when you have a better idea of what you can and can’t do.

      Log in to Reply

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 3.6K
    • Twitter
    • YouTube 107
    • Instagram
    RECENT POSTS
    September 25, 2023

    Tennis Elbow in Weightlifters: Causes, Symptoms, Treatment

    September 21, 2023

    Principle of Specificity in Athletic Training

    September 19, 2023

    Does strength training increase bone mineral density?

    September 15, 2023

    Breaking Weight-Loss Plateau

    September 13, 2023

    Hitting and Overcoming Weightlifting Plateau

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook X (Twitter) Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?