How many days a week should you go to the gym

How many Days a week should you go to the Gym?

I don’t know why people make it so complex when it comes to fitness and nutrition. There are a lot of confusing questions in the fitness industry – one of them is “How many days a week should you go to the gym?”. You are also confused then my friend you are not alone.

If I have to answer this question in a single line then my answer would be – In order to live a healthy lifestyle, you have to keep your body active every single day. Even a walk of 15 minutes is good for your body, but going to the gym every day is not a good idea especially if you do weight training or high-intensity interval training.

In this blog post, we are going to discuss how often should you work out in the gym? We will be covering all the body types or all of your personal fitness goals. Grab a pen and paper to note every single detail about the amount of time you need to put in to make your body stronger, healthy and faster.

Read: How to Find the Best Personal Trainer in India?

Your Training Age matters a Lot

First thing first, there no doubt that when it comes to exercise your training age matters a lot. Training Age means the type of category you fall in – Beginner, Intermediate, or Advance. Studies show that beginners get their best results in the first two to three months of training, because of a sudden change in your daily routine.

Whereas intermediate and advance trainers have to put in more work to gain muscles and strength. They have to be very careful about their personal fitness routine and daily health habits. Some studies also show that advance trainers won’t get their desired results even after following strict workout and nutrition routine, this is due to the fact that their body gets adapted to their fitness routine.

Check out in which category you fall in –

1. Beginner – 0 to 12 months of experience

2. Intermediate – 12 to 30 months of experience

3. Advance – 30+ months of experience

Once you know about your training age and the type of category you are in, the next step is to know about your personal fitness goals or health goals. Whether you want to lose fat, build muscles, or general fitness. This will help you to decide how many times a week you should work out in the gym.

Read: Top 12 Mistakes Beginners Make in the Gym according to a personal trainer.

General Guideline

A good personal trainer will always suggest you keep a balance between your workout, diet and rest. Whereas doctors will suggest you prioritize your sleep or rest and give a break to your body on rest days. It is important that you don’t go for the workout without proper rest or recovery, because doing so may result in injury and overtraining.

Read: How a personal trainer can help you stay motivated in your fitness journey?

However, training every single day without any proper rest or sleep won’t help you to achieve your fitness goals faster. In fact, it may slow down your muscle recovery which leads to little or almost no muscle gain result. Try to move every single day at least two to three kilometers of a walk and a little bit of stretching is a basic guideline to stay healthy and active.

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How often should you work out while fat loss?

Let’s say you want to lose some weight or probably the extra fat. The easiest way is to reduce your calorie intake and start burning more calories in the gym. By the way, wish you luck for your weight loss journey. How often should you work out while fat loss, also depends upon how quickly you want to lose it.

According to the health experts, the general guideline is not to lose weight more than 2 to 4 kg per week. Especially if you don’t have a good personal trainer and nutrition coach with you. Well said that professionals can design plan for faster weight loss.

Try to work out at least 1-1.5 hours in the gym for fat loss. If you really want to see results and want to achieve your weight loss goals then you must follow the following schedule:

1. Beginner Fat Loss

If you fall in the category of a beginner then 3-4 times a week in the gym is ideal for you. But remember you have to keep your heart rate high continuously for 45-60 minutes, in order to get amazing results.

As a beginner, you should do a mixture of cardio, bodyweight training and a little bit of strength training. You can perform the following exercises:

  • Cardio
  • Free Running
  • Core Work
  • Pull and Chin Ups
  • Push-Ups
  • Aerobics
  • Boxing
  • Squats

Adding cardio and strength training helps you to burn more calories all day long which ultimately leads to fat loss. Aim for a good combination of quality exercises and a balanced diet. Remember the basic rule of weight loss, burn more calories and consume less.

Read: Best Tips for Women to Lose Belly Fat Fast

2. Intermediate and Advanced Fat Loss

So, you want to lose fat and want to get super lean. Then you must know the quickest and the best wat of losing fat, which is following a strict clean diet, doing enough cardio and the best thing is performing supersets.

Going 4-6 times in a week is enough for intermediates. Before starting to lose weight, you must change your workout plan and diet completely in order to break the plateau of the body. Once your body is shocked, now you can go for your weight loss workout plan.

Your workout plan must have cardio, heavy weight lifting, and supersets. You can perform the following exercises:

  • Sumo and Normal Deadlifts
  • HIIT (High-Intensity Interval Training)
  • Supersets
  • Aerobics
  • Heavy Weight Lifting
  • Intense Cardio

Make sure to control your workout pattern very carefully, because supersets come in varying degrees and intensity. Make sure to have enough rest in between your sets during intense training or weight lifting. Increasing intensity is not the same as having no energy left out while performing exercises.

How often should beginner go to the gym to build muscles.

How many days a week should you go to the gym for building muscles?

Now let’s consider that your fitness goal is to build quality muscles and strength. Remember it’s not at all an easy task especially for underweight people, you have to be in caloric surplus which means taking more calories than burning in a day.

As we all know that lifting heavy weights leads to muscle growth, so avoid training the same muscle group twice a week. Doing so will lead to overtraining and results injury. Give proper rest to your muscles and try to sleep at least 7-8 hours a day.

Read: Importance of sleep and why natural sleep will make you healthy?

Try to hit the gym for at least 45-60 minutes in a day, and for the best results follow this given schedule:

1. Beginner Muscle Building

Every college student wants to look good and build muscles. Of course, you can achieve amazing results by going 3-5 days a week. Train every single body part every week, especially the lower body.

The normal routine is to train a different body part every day. Yes, you can train two body parts together but try to make a good combination of muscle groups. As a beginner, the best way is to start with foundational exercises like:

  • Deadlifts
  • Weighted Squats
  • Bench Press
  • Dumbbell Presses
  • Dumbbell Row
  • Sumo Deadlift

Simply lift heavy weights and do foundation exercises which boosts up your testosterone level, which ultimately leads to bigger muscles. But you need to give time to your body. Training a muscle group which is already sore, will definitely not lead to muscle gain.

Read: Complete guide on How to start your Weight Gain Journey?

2. Intermediate and Advanced Muscle Building

If you fall into the category of intermediate and advance when it comes to muscle building, then you should aim to hit the gym at least 4-6 days a week to achieve your fitness goals in a reasonable time. This will expose your body to a large enough training stimulus throughout the week, which leads to lean muscle gain.

Make sure to have great meals and protein-rich meals every time you eat. You can go regularly to the gym and can lift heavy weights because as an advance trainer your body knows how to recover muscles fast. Sometimes, you can also train the same muscle group twice a week.

Perform the following excises for maximum results:

  • Bodyweight Training
  • Isolated Exercises
  • Heavy Weight Lifting
  • Compound Exercises
  • Strength Training

Try to make a combination of training the upper body and lower body. For example Train the upper body (Monday, Wednesday, Friday) and Train Lower Body (Tuesday, Thursday).


Cardiovascular Exercises and Strength Training plays an important role in your fitness goals whether it is to lose weight or to gain muscles. This is quite true that going to the gym is important but do not get obsessed with it, doing so will lead to overtraining and injury. There must be a proper balance of how many days you should train in a week. If you are still confused and want to know more about health and fitness then please contact a good personal trainer at Contact Us.

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