The Ideal Training Frequency: How Many Days in the Gym Lead to Success?

Optimising Your Workout Schedule for Maximum Results

In the world of health and fitness, one question consistently perplexes both novices and seasoned gym-goers alike: "How often should I work out?" The answer, while not one-size-fits-all, is crucial for achieving your fitness goals efficiently and sustainably. This is where the expertise of a personal trainer becomes invaluable.

Understanding Training Frequency

Training frequency refers to how often you engage in resistance training or cardiovascular exercise within a given timeframe, typically a week. This factor plays a significant role in your overall fitness progress, affecting everything from muscle growth and strength gains to fat loss and cardiovascular health. A skilled personal trainer can help you determine the optimal frequency based on your individual needs and goals.

What Science Says About Workout Frequency

Recent research has shed light on the optimal training frequency for different fitness goals:

1. A meta-analysis published in the Journal of Sports Sciences found that training each muscle group twice a week led to superior hypertrophy (muscle growth) compared to once a week.

2. For strength gains, a study in the Journal of Strength and Conditioning Research suggested that training 2-3 times per week per muscle group was optimal for most individuals.

3. Regarding fat loss and general health, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.

   
   

Factors Influencing Ideal Training Frequency

Several factors can impact how often you should hit the gym:

1. Fitness goals (muscle gain, fat loss, general health, cognitive function)

2. Training experience

3. Recovery capacity

4. Available time

5. Stress levels and overall lifestyle

Recommended Training Frequencies for Different Goals

Based on current research and practical experience in personal training, here are some general guidelines:

For Muscle Growth and Strength:

• Beginners: 2-3 full-body workouts per week

• Intermediate: 3-4 workouts per week, potentially using an upper/lower split

• Advanced: 4-6 workouts per week, possibly utilizing a body part split

For Fat Loss:

• 3-5 days of combined resistance training and cardiovascular exercise

For General Health and Fitness:

• 3-5 days of mixed activity, including both strength training and cardio

For Improved Brain Function:

• 3-5 days of moderate to vigorous aerobic exercise for 20-30 minutes, combined with 2-3 days of resistance training per week

Quality Over Quantity: The Importance of Recovery

While it might be tempting to train as frequently as possible, recovery plays a crucial role in fitness progress. Adequate rest between workouts allows for:

1. Muscle repair and growth

2. Nervous system recovery

3. Replenishment of energy stores

4. Mental refresh, reducing the risk of burnout

Overtraining can lead to decreased performance, increased injury risk, and stalled progress. This is where the guidance of a personal trainer becomes crucial in preventing overtraining and ensuring optimal recovery.

Listening to Your Body

The "ideal" training frequency can vary from person to person. It's essential to pay attention to how your body responds to your current routine. Signs that you might need to adjust your frequency include:

1. Persistent fatigue or decreased performance

2. Increased irritability or mood swings

3. Trouble sleeping

4. Frequent illnesses or infections

A personal trainer can help you interpret these signs and adjust your training frequency accordingly.

Finding Your Sweet Spot

At Club Forma, our personal trainers recommend starting with a moderate frequency and gradually adjusting based on your progress and recovery. A typical starting point might be:

• 3 resistance training sessions (45-60 minutes each) per week

• 2-3 cardiovascular activities (20-30 minutes each) per week

This balanced approach provides a solid foundation for most individuals, allowing for adequate stimulus and recovery. Personal training sessions can be integrated into this schedule to ensure proper form and optimum progression for each individual, without the risk of burnout.

Consistency: The True Key to Success

While finding the right training frequency is important, consistency is the ultimate determinant of success. A study in the European Journal of Social Psychology found that it takes an average of 66 days for a new habit to become automatic. This underscores the importance of choosing a sustainable training frequency that you can maintain long-term. Regular personal training sessions can help reinforce this consistency.

Embracing Flexibility in Your Fitness Journey

Remember, the ideal training frequency isn't set in stone. As your fitness level improves, your goals evolve, or life circumstances change, don't be afraid to adjust your routine. The key is to find a balance that challenges you while still being enjoyable and sustainable. Your personal trainer can help you make these adjustments as needed.

By understanding the science behind training frequency and listening to your body, you can create a workout schedule that not only leads to success but also fits seamlessly into your lifestyle. Whether you're aiming for muscle gain, fat loss, overall health improvement, or enhanced cognitive function, the right training frequency, combined with expert guidance from a personal trainer, can help you achieve your goals efficiently and enjoyably.

References:

Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689-1697.

Grgic, J., Schoenfeld, B. J., Davies, T. B., Lazinica, B., Krieger, J. W., & Pedisic, Z. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine, 48(5), 1207-1220.

Centers for Disease Control and Prevention. (2022). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998-1009.

Is Exercise the Key to Unlocking Your Mental Potential?

A Holistic Approach to Performing Better Every Day

In recent years, the fitness landscape has undergone a significant shift. While many people still seek personal training to improve their physical appearance or heart health, an increasing number are recognising the profound impact exercise can have on their mental wellbeing.

The Mental Health-Exercise Connection

A recent survey found that the number one reason people cite for starting an exercise routine is "mental and emotional well-being." This marks a departure from pre-pandemic trends, where physical appearance often topped the list of motivations for joining a gym or hiring a personal trainer.

But just how effective is exercise in managing mental health? According to a comprehensive study from the University of South Australia, which analysed 1,000 research trials involving nearly 130,000 participants, exercise can be significantly more effective than standard treatments in managing a variety of mental health conditions. The study found that engaging in 2.5 hours of physical activity per week substantially reduces symptoms of depression, anxiety, and distress compared to conventional treatment options.

What are the ‘Actual’ Benefits for You?

Exercise offers both immediate and long-term benefits for mental health:

Immediate Effects:

1. Increased cerebral blood flow, providing mental clarity

2. Release of endorphins like dopamine, promoting a positive mood

3. Adrenaline release, offering an energising boost

Long-term Effects:

1. Changes in brain structure, particularly in areas related to mood stability

2. Improved sleep patterns, crucial for managing anxiety and depression

3. Enhanced immune function

4. Reduced physical tension

5. Improved self-esteem and confidence

6. Better posture, which has been linked to improved emotional wellbeing

Poor Posture Also Influences Your Mood

Research has uncovered a link between posture and mental health. A study by San Francisco State University found that students with poor posture demonstrated increased negative emotions and decreased mental performance. This connection is thought to be mediated by the neuro-myofascial web, which communicates body positioning to emotional centres in the brain.

At Club Forma, our personal trainers integrate postural correction techniques into all our training prescriptions, recognising its importance for both physical and mental health.

Is Exercise Really Better Than Traditional Therapy?

When asked if working out can be as effective as therapy for mental health, the answer is a resounding yes. An umbrella review of 1039 trials found exercise not only matches but can sometimes surpass traditional treatments in effectiveness. It offers several advantages:

1. Accessibility: Exercise is often more readily available than therapy appointments.

2. Cost-effectiveness: Compared to ongoing therapy sessions or medication, exercise can be a more affordable long-term solution.

3. No side effects: Unlike some medications, exercise doesn't come with unwanted side effects.

4. Social benefits: Gym environments and personal training sessions can provide a sense of community and shared experience.

So, What Is The Best Exercise for Mental Health?

While all forms of exercise can benefit mental health, some key factors can maximise its effectiveness for you:

1. Intensity: Higher-intensity workouts tend to be more effective, releasing more endorphins and providing a greater sense of accomplishment.

2. Consistency: Regular exercise over 6-12 weeks shows the most significant long-term benefits.

3. Personal enjoyment: The best exercise is one you enjoy and will stick with consistently.

Resistance training deserves special mention. When muscles contract during strength training, they release myokines into the bloodstream. These molecules can affect mood and emotional behaviour when they reach the brain. They also stimulate "muscle-brain cross-talk," which can enhance learning, memory, and executive thinking – important factors for performing well in the office.

What We Recommend

At Club Forma, our personal trainers recommend a balanced approach to maximize both physical and mental health benefits:

• 2-3 resistance training sessions (45-60 minutes each) per week

• 3 cardio-based activities (20-30 minutes each) per week

This combination helps ensure a comprehensive approach to health, wellbeing and improved daily performance.

Embracing Exercise as a Mental Health Tool

Exercise and personal training are not just about physical transformation; they're powerful tools for nurturing mental wellbeing. By incorporating regular physical activity into your routine, you're not only investing in your physical health but also fortifying your mind against the challenges of daily life. Remember, the journey to better mental health through exercise is personal - find what works for you and make it a consistent part of your life.

References:

Role of Physical Activity on Mental Health and Well-Being: A Review

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/

Exercise more effective than medicines to manage mental health

https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/

Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews

https://bjsm.bmj.com/content/57/18/1203?rss=1

Sarcopenia and Cognitive Function: Role of Myokines in Muscle Brain Cross-Talk

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926334/

Posture and Mental Health

https://www.health.harvard.edu/staying-healthy/in-a-slump-fix-your-posture

Why Most Winter Exercise Strategies Don't Work & How to Overcome Them

How to Win Your Fitness Battle During the Winter Months.

Winter often brings cold weather, shorter days, and a temptation to stay indoors. Many people find their exercise routines faltering during this season, despite numerous strategies designed to maintain consistency. Let's explore why most of these strategies fail and how you can effectively overcome these challenges.

Terrible Strategies and How to Fix Them

1   Setting Overambitious Goals

• The Problem: Winter's more difficult outdoor conditions can make it tough to meet lofty fitness goals. When goals are too ambitious, the likelihood of falling short increases, leading to frustration and demotivation.

• The Solution: Set realistic, achievable goals that accommodate the season’s limitations. Focus on maintaining rather than drastically improving your fitness. A good personal trainer will help you establish realistic goals and then break them down into the smaller, easy to achieve daily tasks required to attain your goals.

2   Ignoring the Need for Adaptation

• The Problem: Sticking to a summer routine without adjusting for winter’s demands can be discouraging. For instance, running in the dark or cold can be unappealing and less effective.

• The Solution: Adapt your routine to fit winter conditions. This might mean exercising at different times of the day, changing your workout type, or moving your exercise indoors – especially on those cold, rainy days.

3   Lack of Accountability and Support

• The Problem: Exercising alone can be particularly challenging in winter when motivation wanes. The absence of a support system can lead to skipped workouts.

• The Solution: Find a workout buddy or good personal trainer. Having someone to share the experience with can provide mutual motivation and accountability. At Club Forma we now have two-on-one sessions available if you would like to try training with a friend.

4   Underestimating the Importance of Mental Preparation

• The Problem: Winter blues and seasonal affective disorder (SAD) can sap motivation, making it hard to stick to any exercise plan.

• The Solution: Prioritise mental health by incorporating mood-boosting activities, such as sound frequency therapy, social interaction, and ensuring adequate sleep. A positive mindset will significantly enhance your commitment to exercising. Ask your Club Forma personal trainer which sound frequencies help boost energy levels and where you can easily access them.

The Best Strategies for Winter Success

1. Create a Flexible Plan: Develop a workout schedule that allows for changes. If you can't go for a run, have a backup plan like a strength training workout at a personal training studio or a yoga session.
   

2. Embrace Technology: Use fitness apps and trackers to keep your routine on track, exciting and varied. Tracking your workouts, in a fitness app such as Trainerize, and knowing that your trainer will see whether you have completed it or not also provides accountability, support and motivation.
   

3. Focus on Enjoyment: Find winter activities that compliment your gym routine and you enjoy, such as indoor swimming, dance classes, indoor rowing, or even winter sports like skiing. Enjoyment can be a powerful motivator.
   

4. Manage Expectations: If I’m not feeling like doing my workout, I tell myself I can take it easy and do an 80% intensity session. This gets me on the gym floor working out and fosters consistency. It’s not reasonable to expect to train full-blast every session. Next time you’re having an internal motivation crisis, give it a try!
   

5. Establish a Reward System: Give yourself something to look forward to after a workout. This could be a warm bath, a favourite healthy snack, or watching an episode of a beloved TV show.

By understanding why common strategies fail and implementing strategic solutions, you can maintain your exercise routine throughout the winter. The key is to stay flexible, find enjoyment in your activities, utilise the wealth of knowledge your personal trainer has for keeping things interesting, and adapt your plans to fit the season's unique challenges.