How Often Should You Go to the Gym?

How Often Should You Go to the Gym?

Authored by Audrey on January 27, 2022

Should you go to the gym every day? That answer will depend on your goals, body, and schedule—and we can help you navigate it. Learn more about the ideal gym frequency here.

How Often Should I Go to the Gym?

How many days a week should you exercise? 

Truth be told, there is not one specific answer to this question. At Jack City Fitness, we see athletes of all kinds. Some of them work out more days a week than others. Some have longer workout sessions than others. After all, there are multiple factors as to how often an athlete should hit the gym, including personal goals, lifestyles, and athletic experience. 

If you’re beginning your workout journey and are unsure how often to exercise, we’re here to help. Read our guide to figuring out a workout frequency that suits your needs, or talk in-person to one of our coaches!

The Factors That Determine How Many Days a Week Should You Work Out

1) Your Fitness Goals

Let’s talk about fitness goals. Your workout (and how often you go) will depend on what you’re aiming for when you hit the gym.  

If Your Fitness Goal Is to Lose Weight:

Many of our partners begin their fitness journey as a means to drop a few pounds. These goals are often achieved through a combination of cardiovascular training (especially workouts like HIIT), strength training, and optimizing their meal plans with the help of our nutritional counselor. 

On the cardio side of things, we recommend either 75 minutes of intensive cardio exercise weekly (spread across three sessions), or 150 minutes of more moderate aerobic activity across five sessions. However, your specific “magic number” might differ—and we advise finding a good frequency with your coach.

In terms of strength training, many of our weight-loss-seeking partners crush a full-body workout with us twice or three times a week. This is on top of their weekly cardio!

We highly recommend taking at least one (but ideally two) rest day(s) while working out for weight loss. This is not  a marathon, not a sprint! (Even though sprints make a great HIIT workout!)

If Your Fitness Goal Is to Gain Muscle:

Everybody is different. As with weight loss, your ideal frequency might look different than your buddy’s— and that is totally okay. Overall, most athletes hit the gym at least twice a week, and ideally three times, to build strength and muscle.

In general, our bodybuilding partners engage in both strength and cardio training, with a stronger focus on the former. The cardio side of strength-building workouts often involves short but intense sessions (like HIIT) twice or three times a week. 

Please note that these numbers might change depending on your fitness levels and experience, so it is best to work with your coach to find the right amount for you and your goals. 

If Your Fitness Goal Is to Move More and Feel Healthier:

Not everybody exercises with huge body transformation goals in mind. Many of our partners join Jack City Fitness because they want to get in tune with their bodies and enjoy movement more. 

If this is the case, it is best to find a routine and schedule that suits your lifestyle and desires—because hitting the gym even once a week can positively impact your life and reduce risks of stroke or heart attack. As long as you do not cross the threshold into overtraining or obsession, let yourself find your own pace.

2) Your Lifestyle

Your lifestyle impacts how often—and for how long—you can work out. For instance, if you tend to have a few free days a week, long-distance running or cycling might be a great option. If you are balancing a full-time job with family and night courses, something short, sweet, and intense is probably your best bet. For those without reliable transportation, combining customized virtual training sessions with occasional real-life classes might be the ticket. 

4) Your Age and Experience

Would you recommend your favorite heart-pumping workout to your great-grandma? Your 6-year old nephew? Of course not—they deserve a workout that suits their specific circumstances! Your chosen exercises work for you because of your unique age, experience, and fitness level. These factors will also determine how often you work out, too.

If you need help figuring out the best workout for your lifestyle, age, or fitness goals, do not hesitate to ask our team for help!

How many days a week should you work out

Going to the Gym Every Day: Is It Ideal?

Can you go to the gym every day? 

Look, nobody is going to stop you at the desk on your eighth day in a row or cut you off after too many sessions. But should you go to the gym every day? Our consensus is “no.” 

Is it Bad to Go to the Gym Every Day?

Hitting the gym on a daily basis may sound like a healthy routine, but here at Jack City Fitness, we advise against it. What gives?

While a regular gym schedule is important for smashing fitness goals, it’s possible to land in “too much of a good thing” territory. Working out to the point of overtraining can lead to exercise burnout, which might make your goals even harder to reach. 

The Importance of Rest Days

There is a misconception that dedicated athletes must hit the gym every day—but as we’ve already said, that is actually not such a great idea. Here at Jack City Fitness, our crew members are all impressive elite athletes, and we all swear by rest days—they’re as important as exercise itself!

Is Working Out Five Days a Week Enough?

Definitely! Many athletes who train for weight loss or strength work out five days a week and see fantastic results. This schedule allows for two days of rest, which we think is a great number.

What About Working Out Four Days a Week?

Yes, that is also great! As we said before, even one day of exercise a week can have a positive impact on your health. Four days allows for plenty of goal-smashing work to be done, and gives your body three helpful days of rest to recover and avoid burnout.  

I Really Struggle With Rest Days—Are They 100% Necessary?

While we do recommend rest days, we understand that for some, consistency and routine are crucial to their mental health and overall daily function. If a daily workout is your key to success, we don’t want to get in your way. 

However, we do recommend that, instead of taking a full rest day, you choose one day a week to engage in a lighter, more low-key workout than usual. If you can also make this workout shorter than your normal routine, even better.

How Long Should You Be at the Gym?

The answer to this question depends on what type of workout you will be performing, as well as the factors we have already discussed, like fitness level, goals, and experience. For instance, high-intensity exercises should be performed in smaller bursts than something more moderate.  

So, while we recommend about 75 minutes of weekly intensive cardio to lose weight, we’ve specified that it should be spread over three sessions during the week. We do not mean 75 minutes straight of intensive cardio! 

With things that differ so much depending on the athlete, it is always best to get a personalized opinion. Come and meet our team to find YOUR workout.

Let’s Get Moving!

If you’re ready to find the best workout routine for your goals, get in touch with the Jack City Fitness team today by calling or texting (208) 999-1111. We will invite you over for a FREE fitness consultation and help you get started. Soon enough, you will be enjoying 24/7 access, one-on-one support, gorgeous equipment, and a network of peers to help make your goals a reality! We can’t wait to meet you and see what you’re made of. 



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