We get this question often.

It depends on a number of factors, such as (1) your personal goals; (2) your current level of fitness; (3) your training program; (4) stress levels and other activities during the week; (5) lifestyle habits, and so much more!

That means that someone may be content with 3 days per week, while someone else may need 5-6 to reach their goals. 

Rather than focusing solely on the number of days per week in the gym, to see the results you want, focus on the following:

• Give each workout your BEST effort – This changes day to day but if you want to get the most out of each session, come hydrated, properly fuelled and rested and focused. Leave your work at the door, put your phone away, and give the same focus and intensity to the task at hand as you would to something important work-related. You will be amazed with what can happen!

• Listen to your body – Despite no. 1, listen to your body cues. There are times when you can push the limits and other days when you might not be equipped to so do (because you didn’t eat or sleep well, for example). Take stock of how you are going into the session and be realistic with any limitations. Push it when you’re feeling close to 100% but less so if you are not feeling your best. 

• Give your body ample time to recover – To build muscle, your muscles need to tear and re-build. The process of tearing the muscle fibres happens at the gym. The process of repairing happens outside the gym. So, you need to give your body time to repair and recover! This includes proper rest days (with low intensity movement – not necessarily just vegging on the couch), proper nutrition including hydration, stress reduction, etc.!

• Know what your goals are & have a plan to achieve them – If you do not know what you are working towards or what you want to achieve, it is very difficult to know what is needed to reach those goals. Talk to your coach if you are not sure, but having goal posts helps identify how many days you should aim to be in the gym.

• Seek guidance – The internet is loaded with information and misinformation. Knowing what works for you is a personal question and decision which cannot be found easily online. The best way to know what works for you is to talk to someone who personally knows you and is an expert in the field.

And remember, less is NOT always more, and something is better than nothing!

Struggling to see results or not sure what you need to do to reach your goals in 2024?

Members: it is not too late to book your athlete check-in to set some goals and a plan https://kilo.gymleadmachine.com/widget/appointment/service/athlete-check-in?group=6sfitness

Future Members: book a 15 minute chat with one of our coaches and learn how our coaches and programs can help you reach your goals! https://kilo.gymleadmachine.com/widget/appointment/service/free-intro?group=6sfitness