Fitness FAQ: Structuring Your Workouts

How many times should you train per week?

How do you create an effective schedule?

➡️ There is no right answer!
Exercise frequency & selection should depend on:
Health & Fitness Goals
Current Activity Levels
Fitness Level
Schedule & Availability

When determining your own routine, ask:
What kind of exercise do I enjoy?
What type of exercises support my goals?
What is a challenging yet realistic amount of workouts/week?

A balanced exercise routine has a mix of: aerobic training, resistance training, flexibility, mobility and rest.

Recommendations: (NOTE: These are generalized ideas and every exercise protocol should be tailored to the individual. PLEASE work with a professional to find the right exercise plan for you! PS I can help!)

If you are working out…

➡️2-3x week: Focus on FULL BODY movements and major muscle groups, like chest, back, legs & cardio in the same session.

➡️4+ days per week: Consider SPLIT training, or focusing on a few muscle groups in each session; ie chest and shoulders, back and arms, etc. Other option is to do cardio on separate days.
Ex: 2x upper body & 2x lower body

➡️Advanced/ 5-6x week: Train each muscle group equally, avg 2x per week.
Cardio performed on lighter intensity days or on same day but in a separate session.
Ex: 2x lower, 2x push, 2x pull with varying intensities.

➡️Remember to Rest: Scheduling days off is crucial to fitness performance, balancing hormones, reducing overall stress and improving recovery. Avoid training the same muscle groups consecutive days; training about every 24-72 hours is optimal.

➡️Listen to your Body. Schedule in lower intensity workouts (yoga, pilates) with higher intensity (impact cardio, spinning, circuit training) to improve performance & reduce risk of overtraining.

➡️Make sure you LIKE your workouts and can STICK WITH your routine. If it is not enjoyable, you probably won’t stick with it! Create a plan but be flexible to change it up as need be.

➡️Seek out a trainer or coach to give you new ideas. Take a class or find a new circuit to try. Sit down with your calendar and pencil in specific times to exercise, like any other appointment.

Lastly ➡️ If you’re putting the work, but not seeing the changes you want with your body, then we should talk. Many people MISS the other key elements to results: NUTRITION, sleep, stress, hormones or more. Send me a message and let’s chat 🙂

CONTACT ME!