How often a week is ideal exercise?

1. When you start exercising, it is useful to make a plan for it. Without a training schedule you will soon find yourself doing something. You will certainly notice that in the results you achieve with your training!

1. To put together a training schedule you will have to answer some important questions. One of them is: how often a week is optimal for me exercising? Of course that depends in part on your personal circumstances, but there are certainly some general guidelines as well. We'll tell you all about it below!

More isn't always better!

1. Understandably, many novice athletes want to see results as quickly as possible. Not infrequently, the result is that they plan their entire week of training. After all, the idea is, the more I get into the gym, the faster those giant biceps show up.

2. Understandably, many novice athletes want to see results as quickly as possible. Not infrequently, the result is that they plan their entire week of training. After all, the idea is: the more I get into the gym, the faster those giant biceps show up.

1. That sounds nice, but unfortunately it is not quite right. By training too much, you run the risk of overtraining. Your muscles then become so exhausted that they can no longer recover properly and therefore no longer grow. The counterproductive result, in other words. To avoid this, it is important to plan your workouts carefully.

How often per week?

1. The question then of course is: how often a week is it wise to exercise? That largely depends on the goal you have in mind. Below we will discuss the three options: lose weight, build muscle or maintain weight.

2. The question is then of course: how often a week is it wise to exercise? That largely depends on the goal you have in mind. Below we will discuss the three options: lose weight, build muscle or maintain weight.

1. If you primarily want to lose weight, it is wise to exercise at least twice a week. With less you simply won't burn such a significant amount of calories. For example, if you also have time for a maximum of two workouts per week, we recommend that you opt for strength training.

1. Do you want to burn some extra calories, or are you also trying to build up fitness? Then you can add some cardio above that at least twice strength training. However, keep in mind that this is more of an extra than a “mandatory” part of your training.

1. If you really go for big muscles, you will have to train a little more often. Three times a week is the recommended minimum. Less is of course possible, but do not count on visible results at lightning speed!

1. When you really start training more often, it becomes important to pay close attention to the layout of your training sessions. By wisely dividing the different muscle groups over the week, you ensure that they always get one or two days of rest between workouts. This is essential to avoid the danger of overtraining. We give some examples at the bottom of the article.

1. Are you already in your desired shape, and do you want to keep it that way? Then you don't necessarily have to exercise a lot. It is of course important that all your muscles are regularly put to work. This prevents your body from breaking them down because they no longer seem necessary.

1. With one full body workout per week you usually go a long way for maintenance. Of course you can also split that over several training sessions. For example, you train half of your muscle groups one day, and the other half the other day. You will also find an example of this below.

Combining strength training and cardio

1. We already mentioned it when you lose weight: you can of course also do some extra cardio in addition to strength training. The big advantage of this is that cardio does not lead to overtraining so quickly, because it does not cause muscle damage. Yet it is not advisable to do too much of it. This can ensure that your body breaks down muscles in order to get enough energy.

2. We already mentioned it when you lose weight: you can of course also do some extra cardio in addition to strength training. The big advantage of this is that cardio does not lead to overtraining so quickly, because no muscle damage is caused. Yet it is not advisable to do too much of it. This can ensure that your body breaks down muscles to get enough energy.

1. Do you do cardio in addition to your strength training? In that case, opt for 30 minutes of intensive cardio twice a week. That is enough to improve your fitness, especially if you opt for interval training, for example. Don't plan the cardio workouts on the same day as your strength training! This way you avoid feeling tired before you start your workout.

2. Do you do cardio in addition to your strength training? In that case, opt for 30 minutes of intensive cardio twice a week. That is enough to improve your fitness, especially if you opt for interval training, for example. Do not plan the cardio workouts on the same day as your strength training! This way you avoid feeling tired before you start your workout.

How often train per muscle group

1. In addition to the total training frequency â € “how often a week you find sports useful â €“ there is also the training frequency per muscle group. For example, you can train a different muscle group every training, so that each group is addressed once a week. You can also train everything every workout, so that each muscle group is trained two or three times a week.

1. In general, a lower frequency per muscle group results in a somewhat slower result, but is less tiring. You can experiment a bit with the shape that works best for you.

Example training schedules

1. To give you an idea of ​​the options, we give you three examples of training plans below. You can of course vary with this as much as you want. One less full body workout, or merge two muscle groups in one workout? Let it depend on how many sports per week you enjoy.