How many times a week to training?


Before, to answer the question, how many times a week it is necessary to train athletes, it is necessary to clearly imagine why you want to go to the gym, and already start from this.

Due to the specific load in the gym, unlike other sports, for example, swimming, track and field athletics, where the training process implies, mandatory, regular 5-6 one-time training per week, or even two workouts a day (in the morning and in the evening) to improve sports performance, weight training (strength training) can be 2, 3, 4,5-times a week, depending on the training programs, and in all cases, there will be progress, both in the growth of strength indicators, and in the growth of muscle mass, or burning fat . Therefore, especially the beginner, it is very difficult to determine the optimal number of training days per week in order to achieve the desired goal in the gym.

We dispel all the myths and doubts at once, you can not train one day a week, and progress, or burn fats. Training stress will simply not be enough to launch an active process of fat burning, or the growth of muscle mass.

Determined for the purpose

If your goal is to pump up a little muscle, to support the body in tone, then you will only need to exercise 2-3 times a week, especially without straining, so to speak for your own pleasure.

If your goal is to lose weight, become more figured (oh), burn extra calories, then your training should be aimed solely at aerobic work, as well as changing your diet. Thus, 5 times a week you train for 1-1.5 hours in aerobic mode (running, jump rope, jumps, etc.), adjust your menu.


If your goal is to build huge muscles, then at the initial stage you will have 3 times a week for 2 hours, and then you can experiment, various training programs, with 4-5 days of training a week. The main thing is to understand that in order to achieve this goal, one regular walking to the gym will be small, patience, perseverance, the ability to suffer muscle pain, and, of course, in the future use AAS, without them, unfortunately, biceps in 50 cm you do not get.

And now let’s move on to the theory, how it all works, and how much to rest between training sessions.

Rest between training

To understand how much rest between training is for you, you must understand the principle of growth and recovery of muscles. Muscles grow not at training, but at home, when you relax, thus, there is an active restoration of muscle tissue, muscle microtrauma, received in strength training heal, and then there is the coveted muscle growth (supercompensation). That is, if you are not enough to give your muscles rest after training, the effect of such exercises in the gym will not be, even if you are eating and eating properly, and vice versa, if you give your muscles too much rest, there will be rastrenance, strength and muscle the mass will begin to decrease. Your task is to find a middle ground between rastrenirovannosti and overtraining of muscles. Everything is comprehended with experience, in time you will understand how much you need to give your muscles rest, so that they begin to grow.

If you take the standard, then on average, for most athletes, workouts take place 3 times a week, that is, Monday, Wednesday, and Friday, or Tuesday, Thursday, and Saturday. Training on different split systems (when pumping each muscle is distributed for each individual day), you can train 4 or 5 times a week, for example, Monday, Tuesday, followed by one day of rest, Thursday and Friday. We recommend that you stick to the standard resting patterns between training sessions (3 times a week).

The next important point that must be taken into account, in the construction of rest schemes between training, is the load received in the gym. The more training stress, the longer it will be, the recovery takes place. Some muscles, for example biceps, triceps recover quickly, others are slow, for example muscles of legs, back, chest. In other words, the more the muscle is trained, the more time it takes to rest between their training. Therefore, with three occasional training sessions per week, both light and medium and heavy days of back, leg, and chest training are used. In the future, when your level of fitness increases, the working weights on the bar will become larger, you can and need, will go to two one-time workouts a week, with two or three days of rest between trainings, otherwise you just will not recover fully, there will be overtraining . Or you can train on a split system, on different days different muscle groups train, so the muscles do not overextend, they train evenly, consistently. Both methods of training (split and 2-3 one-time training with pumping the main muscle groups at a time) have the right to exist, and have proven their effectiveness many times, but you still have to choose the method that you like.