Written by Margaret (Maggie) Prosser, BS, CPT

In the pursuit of a healthier lifestyle, one of the most common questions that arises is: How many days per week should I work out? It's a query that doesn't have a one-size-fits-all answer. Your ideal workout frequency depends on various factors, including your fitness goals, current fitness level, schedule, and lifestyle preferences.

Here we will determine the optimal workout frequency for you. We'll explore the risks of overtraining and how to strike the right balance between rest and activity. Whether you're a seasoned gym-goer looking to fine-tune your routine or a fitness newbie eager to establish a sustainable workout schedule, this guide will provide valuable insights to help you navigate the maze of workout frequency and tailor your exercise regimen to your individual needs.

How frequently should I work out for weight loss?

The Center for Disease Control and Prevention (CDC) suggests 150 minutes of moderate intensity activity per week for adults 18 to 64 years old, with two days of strength training. Some activity is better than none.

You want your goals to be realistic and sustainable, so they last. Depending on your current activity level, two days of intentional movement per week is a great place to start. Mindful movement can be activities like walking, pickleball, meditation yoga, biking, resistance training, group studio classes, or hiking. Choose movements you enjoy; not exercises you think you should do to look a certain way. The purpose behind mindful movement is designating time for physical activity.

If you are new to working out, first try getting 10,000 steps per day. Your iPhone can track your steps per day. Check the Health app, tap “Browse,” then “Activity” to see your steps. Once you find what your average is for a regular week, try increasing your steps by 1,000 per week. If you fall short of your goal that week, continue at the same goal until you can increase it.

If you are more seasoned in training, three to four days of strength/resistance training for 45 minutes to one hour is generally accepted to see progress in weight loss. Ideally, you want to hit each muscle group at least once per week. On top of strength training, cardio or low intensity steady state (LISS) training are important to incorporate into your exercise routine. Each week aim to burn 300 to 500 calories in LISS.

My rule of thumb is not missing more than two days in a row of exercise. Life gets busy but taking “me time” to keep myself healthy is always a priority.

Can you overtrain?

Overtraining is characterized by excessive frequency, volume, or intensity of training, resulting in the reduction of performance, which is also caused by a lack of proper rest and recovery.

Overtraining, while often fueled by good intentions and a desire to push oneself harder, can have detrimental effects on the body. Excessive exercise without adequate rest and recovery can potentially lead to a cascade of negative consequences, including fatigue, persistent muscle soreness and inflammation, decreased performance, and increased risk of injury. Overtraining syndrome can also compromise the immune system, leaving individuals more susceptible to illness. Moreover, chronic overtraining can disrupt hormone levels, such as cortisol, impacting both physical and mental health. Recognizing the signs of overtraining and implementing proper rest periods are essential for maintaining a balanced and sustainable workout routine, ensuring long-term health and fitness goals are achieved without sacrificing overall well-being.

Recovery is so important to make your workouts effective. Proper nutrition and time off are essential for repairing muscles for growth and decreasing inflammation. Mental resets between training sessions support training longevity. It is easy to burn yourself out with physical activity and end up resenting having to go to the gym. Take rest days to stretch and pursue other personal goals.

Final Thoughts

Any physical activity is going to have benefits for your body and overall health. Read here about the benefits of training with the goal of weight loss. Start your goals and habits small and build on them once you have them down. Trying to achieve perfection when losing weight will only cause frustration.

Starting your weight loss journey can be intimidating, but don’t worry! Click here to learn more about how The Millennial Nutritionist can pair you with a nutrition professional to get you on track to your goals in a healthy and sustainable way.

Check out the rest of our blog posts for more ideas on weight loss!

References

Cadegiani FA, Kater CE. Hormonal aspects of overtraining syndrome: a systematic review. BMC Sports Sci Med Rehabil. 2017;9(14). doi:10.1186/s13102-017-0079-8

Physical activity recommendations for different age groups. Center for Disease Control and Prevention website. Updated July 29, 2021. Accessed February 18, 2024. https://www.cdc.gov/physicalactivity/basics/age-chart.html

Sutton BG, ed. NASM Essentials of personal fitness training. 7th ed. Jones and Bartlett Learning; 2021.

Weakley J, Halson SL, Mujika I. Overtraining syndrome symptoms and diagnosis in athletes: Where is the research? A systematic review. Int. J. Sports Physiol. Perform. 2022;17(5):675-681. doi:10.1123/ijspp.2021-0448