How many times a week do you need to train to see results?

The most pressing question for all gym newbies is: “How many times a week should I train to see results?”

The answer to this question depends on many different factors - initial weight, training goal, physical fitness, training experience and many others. But how many times a week do you need to train to achieve results? Let's figure this out together with fitness trainer Anna Fedorova .

The number of workouts per week may vary depending on your goals, current physical condition and individual needs.

In order to see results from your workouts, I advise you to follow certain guidelines and be regular in your workouts.

Here are the main factors to consider before starting your workout.

1. The purpose of training

In the early stages, it is important to determine for yourself what results you want to achieve. If your goal is to tone your muscles or lose weight, then you may need 2-3 strength training sessions per week + 1-2 cardio sessions of 30 minutes each, and if you want to gain muscle mass, you will need a more intensive approach with training 4-6 times per week.

2. Type of training

Different types of training may require different amounts of time to achieve results. Some training, such as high-intensity and interval training, may be more effective when done 2-3 times a week, while strength training may require more time and sets per week.

3. Time and resources

It is important to consider your capabilities and resources. If you have very little free time for training, try to fit the most useful and effective training into this free hour to burn more calories.

4. Regularity and consistency

In fact, it’s not even how many hours you spend in the gym that’s important, but how regularly and correctly you stick to your training program. Try to create a training schedule so that you can stick to it regularly, and don’t forget about rest! Rest between workouts is very important for the body’s recovery and avoiding overexertion.

I recommend doing physical activity 3-5 times a week. This will be enough to achieve results. Do not forget that each person is unique, and you must find the optimal amount of training that suits you. It is important to learn to listen to your body and adapt depending on its needs. Learn to be friends with your body!