How Often You Should Workout per Week?
Should I exercise 3 days a week or 5 days a week? How many times per week should I workout?
Planning a workout routine can sometimes feel overwhelming. You don’t know where to start or what to start with. Thankfully, the Tone & Sculpt app has you covered with our range of workout guides which you can do at home, at the gym or even when you are short on time, we have the Sculpt It guide. The home and gym guides are as good as having a personal trainer as each workout is scheduled and planned in your in-app calendar. However, the choice you need to make is whether you would like to train 3 days a week or 5 days a week.
Are there benefits from working out more? Or does quality outweigh quantity?
The answer can be very simple: you do what works for you and your lifestyle. Depending on the logistics of day to day life, you may find you have enough time to train 5 times a week, or you may find 3 times a week is all you need to feel fit, healthy and energetic. Your weekly routine depends on your goals and what you would like to achieve. In order to make this decision, we recommend thinking carefully about your weekly schedule and choosing a plan that you will be able to not only complete, but stick to. It’s very important that you don’t overestimate the time you have as you will be less likely to stick to your workout schedule past the first couple of weeks.
Our philosophy is to simplify fitness and nutrition to make it accessible and achievable for all women. Choosing between the 3 and 5 day plan should be simple too. The questions to ask yourself are:
- How much time a week do I have to train?
- How many days a week can I commit to training?
- What do I want to achieve from exercise?
If you have a couple of hours to spare on a daily basis, the 5 day plan is for you. If you have roughly a couple of hours across the week to spare, then opt for the 3 day plan. As much as the workouts are different, you need to allow between 45 minutes - 1 hour to complete each one. However, always remember any form of exercise is better than no exercise, so if you find you are struggling to achieve your plan, you may want to try changing it as opposed to stopping altogether.
Why 5 days?
The other thing to consider (perhaps a very important thing) is your goal! If you are keen to train and strengthen individual muscle groups (for example you want to specifically train your legs or your abs), it is worth looking into the 5 day plan. The 5 day gym plan is tailored to focus on individual muscle groups and you will find that this workout split leads to a more intense, resistance based regime. Some may assert that a 5 day split trains muscles more effectively as muscle groups are given time to recover and you can target specific muscles at a higher intensity for a longer period of time. As you target different muscle groups, it can also be an easier way to monitor your strength using the in-app weights tracker as you progress through your routine. The 5 day plan can also help perfect your technique and form when it comes to particular exercises, for example the deadlift, as you are doing them more often.
As much as this is true, it is only effective if it works for you, your goals and your lifestyle. The great thing about the app is that you can preview the different workouts before starting to confirm what will work for you (although we like the element of surprise!).
Either way, the answer to the question is dependent on your goals and lifestyle. Yes, a 5 day plan will intensify muscle specific exercises, however the 3 day plan is also highly effective. As always, the app is designed and tailored to work for you - so make it your own and enjoy the routine you choose! We can’t wait to see your progress!
Tone & Sculpt is super excited to bring you Commit, our new workout programme designed by Melissa Kendter, Tone & Sculpt’s new expert trainer.Read more