October 2023

How many times a week should I exercise to achieve my goals?

TLDR: The ideal frequency for exercise doesn’t exist, as we are all different, but strongly depends on your goals, age, and fitness level. Most adults can benefit from at least 150 minutes of moderate-intensity aerobic exercise per week, but the specific number of days can vary. The key is to find a sustainable routine that you enjoy and that aligns with your objectives. Exercise should enhance your life, so make it work for you.

Exercise is an essential part of a healthy lifestyle. It can help you improve your physical fitness, boost your mood, and enhance your overall well-being. But the big question remains: How many times a week should you exercise?

The answer varies depending on your goals, age, and fitness level. For most adults, the general recommendation is to aim for at least 150 minutes of moderate-intensity aerobic exercise per week. This equates to around 30 minutes a day for five days. You can opt for 75 minutes of HIIT anaerobic or aerobic activity weekly. This allows you to get in your weekly exercise within three to four sessions, lasting about 20-25 minutes each.

One common mistake is thinking that exercising daily is the best way to go. While daily workouts can work for some, they may not be necessary for everyone. Personally I recommend my clients take at least one day in the week for complete recovery. Overtraining will inevitably lead to burnout, injuries, and a loss in motivation. Instead, try to find a balance that suits your lifestyle and fitness level. If your primary goal is to lose weight. consistency is key, and you should aim for at least five days of exercise a week, including a mix of cardio exercises and strength training. This consistent effort can help you create a calorie deficit which will in turn lead to fat loss. On the other hand, if you’re more interested in building muscle and improving your strength, a different approach is needed. Two to three days of strength training per week, focusing on different muscle groups, can help you achieve your goals. It is essential to allow your muscles time to recover between sessions to repair, 48 hours is the recommended time frame.

The amount of exercise can also depend on your age and fitness level. Older adults should aim for similar weekly totals but may choose activities that are gentler on the joints, such as walking, swimming, or yoga but resistance training must be part of your weekly routine.

Also, it’s important to remember that the length and intensity of your workouts matter. You can achieve your goals with fewer weekly sessions if you engage in high-intensity interval training (HIIT) or other time-efficient workout strategies. Short, intense bursts of activity can provide significant fitness benefits in a shorter amount of time. My preferred training method.

Ultimately, the “right” number of times to exercise each week is a personal decision. It is essential to factor in your goals, preferences, and physical limitations. Listen to your body, and don’t be afraid to change your exercise routine as needed.

If you are starting your fitness journey, get in contact today to discuss how I can help you achieve your goals based on your individual needs, goals and requirements. I offer in person, small group and online coaching for all ages and fitness levels.

Compound vs. Isolation Exercises: Which is Right for You?

When it comes to strength training and building muscle, there are two primary categories of exercises: compound and isolation. Each type has its benefits and serves different purposes in a fitness routine. Understanding the differences between these two forms or resistance training can be extremely useful and inform your personal training routine.

Compound Exercises

Compound exercises involve multiple muscle groups and joints working together to perform a movement. If more than one joint is working, more than one muscle group is working. These exercises recruit a range of muscles making them extremely effective for overall strength and muscle gain. Some examples of compound exercises include squats, deadlifts, bench presses, and pull-ups.

Advantages of Compound Exercises

Efficiency – Compound exercises are time-efficient because they work multiple muscles at once. This means you can achieve a full-body workout with fewer exercises.
Functional Strength – They promote functional strength, helping you perform everyday activities more efficiently.
Calorie Burn – Compound movements burn more calories due to the increased muscle engagement, making them beneficial for weight loss.
Hormonal Response – Compound exercises stimulate the release of hormones like testosterone and growth hormone, which help muscle growth and overall health and wellness.

Isolation Exercises

Isolation exercises target a single muscle group and involve movement at only one joint. Bicep curls, tricep extensions, and leg extensions are examples of isolation exercises. These exercises are often used to target specific muscles.

Advantages of Isolation Exercises

Muscle Focus – Isolation exercises allow you to isolate and target a specific muscle group, making them useful for strengthening specific areas of the body.
Injury Rehabilitation -They are valuable for rehabilitating injuries or strengthening weaker muscles that may not be ready for compound exercises. Isolation exercises are a must for anyone rehabbing after mild to severe injuries.
Mind-Muscle Connection – Isolation exercises help develop a strong mind-muscle connection, enhancing your ability to feel and engage the targeted muscle.

Which should you choose?

You should choose to do both variations of resistance exercises. Compounds will help to improve overall strength and can add large amounts of muscle to the body when compared to isolation exercises. However Isolation exercises are extremely useful at given times, for example when a client of mine is feeling a little fatigued I will incorporate more exercises to the session as they require less energy and when done correctly the risk of injury is extremely low.

Both variations have their benefits and a well rounded training program will make use of both Compound and Isolation exercises.

When working with a client I will use a variety of exercises including Compound and Isolation along with a varied exercise range and muscle contractions to promote muscle growth and a healthier well functioning body that can perform a range of functional movements.

If you want more information about the topics discussed in this article get in touch today and we can arrange a phone consultation or better yet book a session and we can start you on your path to a healthier lifestyle.