Are you working out at one of your favorite gyms in Palmdale every day of the week? It might seem like the more you work out, the better, but you actually could be overtraining or missing out on valuable recovery time. But you also can’t expect to make progress if you never go to the gym either. The key is balance, and how often you should work out depends on a few factors.
If Your Goal Is to Lose Weight…
You usually want to see results as soon as possible when exercising for weight loss. The general recommendation is to lose no more than 1 to 2 pounds per week, but there’s nothing wrong with having smaller goals, too, especially at the start! For many people, cardio is their exercise routine of choice when trying to lose weight (although there is also value in strength training for weight loss).
There are a few different options to consider based on the time you have available to train or your preferred intensity.
• 30 minutes of moderate-intensity cardio exercises at least 5 days per week
• 25 minutes of vigorous aerobic exercise 3 days per week
• A mix of 2 days of moderate activity and 2 days of high-intensity interval training.
You can also mix a few studio fitness classes into your routine to keep things fresh. The best Palmdale, Stockton, or Concord gyms offer a wide selection to help you turn up the burn while having fun at the same time.
But what if you don’t like cardio and prefer to lift weights? Can you still lose weight? Of course you can, and the secret is in compound movements or exercises that work multiple muscle groups. For best results, it’s recommended you lift at least three times per week, but this can be adjusted based on your experience and schedule.
If you really want to turn up the burn, try a circuit. You can perform different exercises in succession with minimal rest in between. The best part is this training style is super efficient. See if your gym offers a circuit training area and follow the instructions on the wall.
If Your Goal Is to Gain Muscle…
Balance is key if you are trying to gain lean muscle mass. You need the right balance of cardio and strength training while supporting your exercise routine with an optimal diet outside of the gym.
Cardio isn’t required to gain muscle, but if you just love the feeling of jogging on the treadmill or swimming laps, you can still include it in your routine. However, aim to do cardio no more than two or three times each week, and many people find better results doing more intense but shorter sessions.
When it comes to weight training frequency, it all depends on your experience and recovery capabilities. If you are a beginner, stick to 2 to 3 days per week, with a full-body session each time. Intermediate lifters can do 3 or 4 days per week, splitting workouts by body part or upper and lower body. At the advanced level, 4 to 5 days per week is possible, assuming you are fueling your body and giving yourself ample recovery time.
Need more help? Try a strength training class like Les Mills BODYPUMP™ at one of your favorite gyms in Stockton.
About In-Shape Health Clubs
Looking for a place to work out, make new friends, and achieve your fitness goals? Try In-Shape Health Clubs! The famed health club has locations throughout the Golden State, each featuring a suite of premium amenities. Whether you’re taking your first steps on a new health and wellness journey or you’ve been working out for years, you’ll feel welcome. Plus, every In-Shape location offers a wide variety of state-of-the-art exercise equipment, free weights, studio fitness classes, a cardio area, and many even feature indoor and outdoor swimming pools. Whatever your age, be sure to try out In-Shape’s pickleball classes or take on fellow members in a pickleball tournament. Check out all of In-Shape’s amenities online and join today!
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