How Much Should You Work Out Based On Your Goals?
Everyone has a goal when they walk into the gym. Some people want more muscle. Some want less body fat. Some want to feel better mentally. Some want to move through life without limitations. And some just want to enjoy recreational sports without feeling winded or worried about getting hurt. The amount you should work out depends on what you want to accomplish!
If your goal is to increase muscle mass, aim for three to five strength sessions per week. Your muscles grow when you challenge them consistently and then give them time to recover. The focus of your workouts need to be directed in the lifting portions with intensity. Hit your lifts, focus on your big movements, and show up week after week while eating lots of protein.
If your goal is to decrease body fat, four to six workouts per week is the sweet spot. Mix strength training with conditioning. You want to build muscle, increase your metabolism, and burn calories through a combination of lifting and moving. Mix high intensity workouts with low intensity long duration walks. Pair your training with solid nutrition and you will make steady progress.
If your goal is to improve mental health, workout three to five times per week at a pace that feels good. You do not need to crush yourself. You just need to move your body regularly. Exercise boosts your mood, clears your head, and reduces stress. Most people notice a difference after the very first week.
If your goal is to live free of limitations, your schedule would depend on where you’re starting from. Two to four workouts per week for someone with a solid fitness base is enough. Four to six days is more appropriate for someone just getting started in their fitness journey! Focusing on general fitness, strength, and mobility is all you need. This is about keeping your body capable. You want to pick things up, climb stairs, play with your kids, and handle whatever life throws at you. Training becomes your insurance policy. You are building a stronger future self.
If your goal is to play recreational sports without getting winded or risking injury, train three to four times per week with a mix of strength, conditioning, and mobility. Recreational sports are fun, but they ask a lot from your body. You sprint, jump, twist, and change directions without thinking twice. Strength training protects your joints and tissues. Conditioning keeps your lungs ready for the pace. Mobility helps your body move freely.
The common theme for every goal
You do not need two hour workouts. You do not need to train seven days a week. You just need consistent movement. You need coaching that keeps you safe, workouts that challenge you, and a community that keeps you accountable.
The right amount of training is the amount that moves you closer to the life you want to live.
If you are not sure where to start, begin with three workouts a week. Build the habit. The results will follow.