Many people wonder how often they should train per week, and the most straightforward answer to this question is: at least 3 times a week.
However, just making regular visits to the gym doesn’t guarantee progress. Many people make various mistakes during their workouts, and these errors can easily hinder or delay the expected results.
If you’re already a frequent reader, you’re familiar with my philosophy: going to the gym three times a week is certainly better than not going at all and can be considered a great start.
However, I would like to draw attention to a concerning trend: there are many people who only show up at the gym the minimum three days and still don’t give their best during workouts.
Therefore, throughout this article, we will explore the importance of training consistently but also discuss the need to optimize your effort and time at the gym so that these three weekly sessions provide you with the maximum benefits.
Tips to Maximize Your 3-Times-a-Week Workout
As I explained above, maintaining a gym frequency of at least 3 times a week already constitutes a healthy and effective workout routine.
However, to truly see the expected results, exercises need to be done correctly. Below, I’ve listed some tips to help you maximize the benefits of your workout, even if it’s only 3 times a week.
1. Focus 60 minutes on your workout, without distractions
In places like Miami, I’ve encountered people using their laptops while doing their exercise sets at the gym. This only illustrates that neither the work task nor the workout was being executed properly.
To optimize your workout, dedicate a focused 60 minutes entirely to physical activity, setting aside any distractions.
2. Emphasize the correct way to perform exercises
Even if you go to the gym 3 times a week, many people make the mistake of performing exercises incorrectly, not achieving the expected results.
For example, I observed a man at the gym loading the leg press machine with weights, but the execution of the exercise was completely wrong as his knee didn’t flex properly, compromising the effectiveness of the exercise.
3. Avoid creating your own workouts
Training without the guidance of a professional can be inefficient and even dangerous. Each person has physical individuality that should be understood and considered when designing a workout.
We know the internet is full of generic exercise routines, but resist the temptation to copy them, as they may be unsuitable for you.
4. Don’t focus only on cardio workouts
Sometimes, people who exercise 3 times a week dedicate their entire frequency only to cardio exercises.
However, it’s essential to allocate at least 2 days for these activities without limiting yourself to them. Increasing your muscle tissue enhances calorie burning, and to achieve this, weightlifting is indispensable.
5. Occasionally train with a friend
Although there’s nothing wrong with training alone, sometimes having a workout buddy can be motivating. Besides making the workout more enjoyable, a training partner tends to encourage greater effort during the activity.
6. Always give your best in the workout
Those who train only 3 times a week should aim to optimize their workout time to the fullest. If you finish your exercise set without noticeable physical changes, such as sweat or fatigue, it’s probably time to rethink and intensify your effort.
7. Don’t focus solely on isolated abs
Focusing only on isolated abdominal exercises doesn’t provide satisfactory results. It’s more effective to choose compound exercises that recruit a greater number of muscles, such as squats or deadlifts.
Selecting 2 to 3 exercises to be performed 2 times a week may already be sufficient.
8. Have a professional analyze your progress
This advice is not only valid for those who train only 3 times a week but for anyone looking to improve their physical performance.
Having the support of a professional to analyze your development and set future goals will certainly enhance the benefits of your workout.
How Often Should You Train Per Week?
In conclusion, the ideal frequency for workouts is at least three times a week to achieve satisfactory results. However, it’s important to keep in mind that more important than the number of days we train is the quality of the workout.
It’s futile to train several times a week if the exercises are being done incorrectly or if we’re not giving our best effort.
For the training to be truly effective, it’s crucial to focus on the correct execution of movements, give your best in each session, and rely on the guidance of a professional to guide you throughout your journey.
Consistency combined with correct effort and appropriate guidance will lead to progress and the desired results. Do you go to the gym, eat well and still not get the expected results? Something you are doing is wrong.
Let me analyze what can be improved in your routine and you will have incredible results with a plan made especially for you in terms of exercise and nutrition.
Registration for new students through my online training app is open, sign up now and I will contact you!
Delano Pinheiro 