How often do I need to exercise?
Today, we’re going to touch on a topic many people struggle to grasp: training intensity. How much do we really need to train to see progress on our fitness journey? How often should I train if I’m starting from scratch? Here are the answers to these questions.
How often do I need to train to see progress?
Strength training is not something you need to do every day to see results. In fact, you can achieve better outcomes when rest and recovery get as much attention in your weekly schedule as your workouts. For those with busy lives outside the gym, it’s good to know how many days a week you really need to train and how long each session should last.
What does the research say?
There’s been significant interest among trainers and researchers in determining how little one can train while still making progress, and which exercises are most effective. Studies have shown that even just seven minutes of intense circuit training can improve both strength and endurance. Similarly, performing a single set of six to twelve repetitions, three to four times a week with high intensity, can build strength.
While these studies are interesting, they were conducted in controlled laboratory conditions. In real life, other factors influence how much time you can dedicate to training. Therefore, it’s essential to understand how to build an efficient workout routine with minimal time.
The foundation of all physical development
To get a grasp of workout schedules and strength development, it helps to understand a basic principle of how the body works. This principle is as follows:
The body adapts to its environment. If the environment demands better conditioning, the heart will inevitably strengthen, and blood production will increase. If you regularly face strength challenges, the targeted muscles will adapt to handle the load. Rome wasn’t built in a day, but muscle proteins turn over at a rate of 1-2% per day. So theoretically, in three months, you could have a brand-new bicep.
What’s the takeaway here? Building muscle isn’t rocket science; it’s about inevitable physiological adaptation to changes in workload. This change happens when your muscles work harder than they’re used to. Struggling to complete your last repetitions is a sign that muscle breakdown is occurring, which, after rest and proper nutrition, will lead to muscle growth. It’s as simple as that.
Training intensity for beginners
For beginners, a minimal amount of training can be an excellent starting point. Starting slowly reduces the risk of injury, minimizes muscle soreness, and makes it easier to stick to the routine. Jumping into an intense program too quickly can hinder your progress, lead to overtraining, and lower your motivation. Minimal training means around 8-12 minutes of high-intensity workouts, such as circuit training, or two to four strength exercises performed at a lower intensity for under 30 minutes.
Once you’ve started, you’ll need to find ways to maintain momentum and continue making progress. Even training once a week can provide strength and muscle growth benefits. However, to see more noticeable gains, it’s recommended to train at least twice a week, with an effective workout time of 30 minutes per session. Effective workout time refers to the time spent either working or catching your breath to prepare for the next set—not scrolling through Instagram or flexing in front of the mirror.
Progressive overload for results
To achieve results, progressive overload is essential. This means gradually increasing the workload over time, as your body adapts to both endurance and strength training. In other words, when you notice that the weights no longer feel challenging, it’s time to increase the load if you want to keep progressing.
Which exercises give the best results?
Full-body workouts with compound movements like deadlifts, presses, and squats are particularly effective since they activate multiple large muscle groups simultaneously. This maximizes the value of your time in the gym. If you want to get even more out of short sessions, you can use intensification techniques like rest-pause sets and drop sets to really push yourself to your limits.
How long should I rest between workouts?
It’s also important to structure your training week. To train effectively, you need to rest and recover properly between sessions. Make sure there’s at least one day between your training sessions (24 hours) and that you eat enough between workouts. A diet that provides the right amount of protein and carbohydrates for your body weight, training level, and goals will support muscle growth and replenish your energy stores for future workouts.
Once you’ve built momentum and can dedicate more time to your training, that’s great. But the key is to find a training routine that works for you. Minimal, focused training is better than long, unstructured workouts.
Remember: The best workout plan is the one you can stick to over time.
Summary
It’s not about spending every day at the gym to see results. The key is to learn how to train smart, efficiently, and with purpose. A consistent training plan that you enjoy following is the foundation of a fulfilling fitness journey that delivers long-term results.
