Fitness is at the center of what we do.
To Tilla Fit, fitness isn’t optional.
It’s something that every person needs.
Over the past year, we shared 52 reasons WHY people need fitness.
Now we shift to the next question.
HOW do you start?
HOW do you stay consistent?
HOW do you build a lifestyle that lasts?
HOW do you get results?
Over the next 52 weeks, we’ll answer those questions.
Here is week 18 of 52 on HOW to approach fitness.
“How Many Days a Week Should You Work Out?”
One of the biggest misconceptions in fitness is that getting results requires your entire life to revolve around working out.
Five days a week.
Six days a week.
Perfect nutrition.
Never miss.
Do everything right.
And when people don’t think they can commit to that, sometimes they don’t start at all.
But here’s the good news:
Three workouts per week can take you a LONG way.
That’s roughly three hours out of 168 hours in your week.
You don’t need perfection.
You need enough consistent work, repeated for a long enough period of time, to give your body a reason to adapt.
Why Three Days?
Three days gives us enough opportunities to challenge the body while still providing plenty of time to recover.
Monday. Wednesday. Friday.
Tuesday. Thursday. Saturday.
Whatever works with your life.
And that’s important.
Because the best workout schedule isn’t necessarily the one that looks perfect on paper.
It’s the one you can actually repeat next week.
Three days this week doesn’t seem revolutionary.
But three workouts every week for the next year?
That’s more than 150 workouts.
Now we’re getting somewhere.
If Your Goal Is Weight Loss
We’d recommend starting with:
Day 1: Full-Body Strength
Day 2: Cardio / Classic Bootcamp
Day 3: Full-Body Strength
We talked about building a strength workout in Week 15 and creating a Classic Bootcamp in Week 16.
Your strength days help you build and maintain muscle while losing weight.
Your cardio or Bootcamp day challenges your cardiovascular system, develops work capacity, and increases your activity.
Then outside of those three workouts?
Keep moving.
Walk.
Take the stairs.
Play with your kids.
Work in the yard.
Ride your bike.
Go hiking.
Your three workouts aren’t permission to sit still for the other four days.
You don’t necessarily need another structured workout.
Just live an active life.
Building Strength
Your three days might look slightly different:
Day 1: Full-Body Strength
Day 2: Full-Body Strength
Day 3: Full-Body Strength
Remember the movement categories from Week 14?
Squat.
Hinge.
Press.
Pull.
Lunge.
Spread those movement patterns throughout your week and progressively challenge them over time.
Three quality strength sessions can create a tremendous amount of progress.
General Health & Longevity
I’d combine both worlds.
Day 1: Full-Body Strength
Day 2: Strength + Short Bootcamp
Day 3: Full-Body Strength + Cardio
Build muscle.
Challenge your heart.
Maintain your ability to squat, hinge, press, pull, carry, and move.
Then stay active throughout the rest of the week.
You don’t need to train like a professional athlete to build a body capable of serving you for decades.
What If You Want to Work Out More?
Awesome.
Four, five, or even six training days can make sense depending on your goals, experience, schedule, and ability to recover.
But don’t confuse more with required.
If you love working out five days per week and your body feels great, keep going.
But if you’re struggling to consistently make five workouts happen, stop feeling like you’re failing.
This Weeks Challenge
Look at next week’s calendar.
Find three openings.
Schedule them now.
Then decide what you’re doing before you arrive.
For weight loss, maybe that’s:
Monday — Full-Body Strength
Wednesday — Classic Bootcamp
Friday — Full-Body Strength
Three workouts.
Keep moving outside of them.
Repeat next week.
And the week after that.
Because reaching your goals usually isn’t about finding a way to do everything perfectly.
It’s about finding an amount of work you can consistently do—and doing it long enough for the results to show up.