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Are You OVERTRAINING? How Many Days a Week Should You Workout & Lift Weights How Often Gym Cardio

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I intend to fully explain how to structure your workout schedule and how often you should be working out. There are a couple things that influence how many days you should be working out every week. For example your goals, your age, your level of fitness, and how much time you're willing to dedicate consistently to working out all play a role in selecting your weekly workout schedule. Let's start first by talking about goals because your goals highly determine how often you should be working out for optimal strides towards that goal. Let's say for example that your goal is strictly to build muscle. If you're trying to grow your muscles and build some size more is not more. This is a huge mistake that I made many times. We automatically assume that if we do more, if we work out for longer, and more often we'll get to the destination faster. With building muscle that's definitely not true. To build muscle first of all you have to be in a state of caloric Surplus which means that you're taking in more calories then you're burning. If you're working out all the time then you're going to be burning away a lot of calories that could have been used to help your muscles grow. Rest and Recovery is also critical not only for your muscles to repair themselves and grow but also to allow your nervous system to fully recover. This will allow you to come back into the gym stronger and lift heavier weights than before. By lifting heavier weights you'll build more muscle. When strictly trying to build muscle you really don't need more than 3 or 4 days of heavy weight training. On the flip side if you're trying to burn fat it's a little different. To strictly burn body fat it sometimes makes more sense to work out more days per week. When trying to burn body fat you want to continue doing your weight training for those 3 or 4 days and then add on some cardio days in between. When I say cardio days I don't mean that you have to go running or get on an elliptical there's plenty of ways to do cardio with body weight training and hit style workouts. You would want to do more days when strictly trying to burn body fat because the more calories you can burn off overall the more of the calorie deficit you will create which is the prerequisite to burn fat. Keep in mind this doesn't always hold true a lot of this depends on how you structure your workout. For example people that do cardio after their weight training or earlier in the day and come back in to weight train later will burn just as many or even more calories than people that spread it out throughout the week. So this shows us that you can workout less by increasing the intensity levels on the days that you are working out. The intensity of your workouts will determine how many days a week you have to work out to achieve the same result. For fat burning if you come in and do an incredibly intense workout you can burn more calories than you would burn in two days of doing lower intensity training like jogging Your age, your level of fitness, and the speed at which you recover will all be very important factors to consider when planning how many days per week you're going to work out. If you're older you're not going to recover quite as fast as somebody that's younger so you may want to take more days off. The same is true for if you have a low level of Fitness versus somebody with a high level of Fitness obviously the person with the low level will probably need more time off to recover and not feel as sore. Recovery in general many times depends on your individual genetics some people recover faster than others so if your recovery is slow then you may need to take more days off, if it's fast then you could probably squeeze in more workouts throughout the week. So as you can see this is a highly individual thing and it's going to require you to do some trial and error and feel out what works best for you. Something that most people don't even consider is that even if you do decide to workout six to seven days a week then you burn out and stop working out entirely you would have been way better off just consistently working out 3 days a week. consistency is key for you to achieve your goals so when picking how many days you're going to work out make sure it's a number you're actually going to stick to. Everyone has different lives and preferences, some people don't want to workout a lot. Its ok!
Date: 2021-12-23

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Comments and reviews: 10

kevs400
Can somebody please help I was doing 5 days a week one body part per day then I started doing 6 days a week giving 3 days between each muscle for rest training each body part twice a week I feel like I have got smaller and weaker but people say doing this this 2 times per week chest for instance is more beneficial but I'm finding out I'm in the gym for so much longer trying to do two body parts and I feel like I'm overtraining and really sore feel like I might have even lost size only been doing it 3 weeks do I carry on I'm doing two 2 to 3 exercises on chest 2 to 3 exercises on back three sets of 10
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hva
Monday - legs, glutes, back, biceps, forearms
Tuesday - chest, shoulders, triceps, traps, abs
Wednesday - rest
Thursday - legs, glutes, back, biceps, forearms
Friday - chest, shoulders, triceps, traps, abs
Saturday - 20-30 minutes HIIT rowing machine (cheat meal day workout) after final meal.
Sunday - rest
5 days a week workout plan i always warm up with an light calm walk in the morning remember EAT enough/healthy AND rest enough AND do not be too much active outside the gym AND do not use too much volume AND after you are done working out drink MILK
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sport
I never really worked out, just worked hard, aka wood cutting etc all my life till the last two years. I started working out last week, find that I hurt for one day in the area that I focused on, by the second day nothing. no pain no tightness. so I have been doing it more. assuming I'm recovering faster. upper/core, lower with core, upper/core, lower/core, a day or two off.
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Louis
Good advice in this video for us seniors we need at least 48 days between heavy weight workouts and protein really needs to be ramped up. - and what is really interesting we need at least 3 grams of salt especially when working out. we lose alot of salt in a heavy workout and you may feel dizzy or light headed if we are salt deficient. best of health everybody
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Flex
I do 4 tough days a 2 light days.
On the light days I only do easy stuff like calves, abs, rear delts, and neck. Its almost like an off day, its that easy. But If I only workout 4 days and add all that to my 4 tough days, then it becomes too much volume on those days. Its much easier on me to spread everything out and workout 6 days a week.
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Dan
Increasing poundage is only part of the equation for building muscle. increasing frequency and volume will hinder your poundage. doing calisthenics is the number one way losing body fat. treadmill or Marathon running is not the best way to lose body fat. who wants to look like a marathon runner!
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Anthony
I was quite heavy from the holidays I decided to do Mon-Thursday weight with a bit of cardio at the end of the workout than on Friday I do only intense HIIT without weights I do nothing on Saturday & Sunday what you think guys i'm overtraining or what? thanks.
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MoovieDude
Thank you for not going the typical route of giving a one size fits all answer for workout days. I always see someone giving a blanket answer (train X days per week) and apply it to every single person watching when clearly everyone is different.
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Luca
I am 16, my Main goal is to get stronger, and i am Workin out 5-7(2 days is usally just some kinda ab workout)Times a week. And i think it Works pretty well considering that i Never had Problems or felt sore or had less Energy.
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Miss
I just wanted to say I took your advice and it is really working. I have started working out on 3/01/17 and I already see a difference. I am also watching your other videos to perfect my workout and diet. Thank you very much
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