How often should I train to make noticeable progress?

Determining how often to train involves considering a variety of factors that can significantly impact your fitness journey. These factors include your training experience, personal fitness goals, weekly schedule, age, and other individual circumstances. According to the American Heart Association, adults should aim to achieve “at least 150 minutes of moderate-intensity aerobic activity or at least 75 minutes of vigorous aerobic activity each week, ideally spread throughout the week for better health benefits.” In addition to this, it is highly recommended to incorporate moderate- to high-intensity muscle-strengthening activities, such as resistance training or weight lifting, on at least two days each week for optimal strength and endurance.

Building upon these general fitness guidelines, your training frequency should align closely with your specific individual goals and objectives. Morph Performance suggests establishing a baseline of engaging in at least two days of strength training per week. For individuals seeking more comprehensive fitness results, training three to four days a week is often considered the optimal choice, as it accommodates various personal fitness goals and diverse lifestyles. While Morph Performance sets an upper limit for strength training sessions at five days per week, this approach still allows for essential rest days that are vital for ensuring quality recovery and avoiding overtraining.

Additionally, when considering aerobic training, it is beneficial to spread your sessions over a minimum of two days up to seven days each week to promote cardiovascular health. If you decide to engage in training more frequently, it’s critically important to vary the intensity of your workouts to maintain their effectiveness and prevent the risk of burnout. Balancing intensity and recovery is key to long-term success in your fitness journey.

For more in depth information regarding the American Heart Association recommendations, visit their website here.

If you’re ready to get in a new routine or you’re looking for more support from a Certified Strength and Conditioning Specialist, get started with Morph Performance today!