Workout is essential for the fitness, for those who spend several hours of the day on a chair of the office, workouts become even more necessary for them. With the help of regular exercise and balanced diet you can stay fit. But the most vital thing is “Rest” or “Recovery“. During workouts the muscles are tear, so it takes time to recover. If the body is not properly relaxed, it can be more harmful for you to go to the gym. The question arises is “How many days a week it will be accurate for the body to workout”?
For you, five or six days workouts will be better; you should pay attention to some of the basics principals before deciding.
What is Your Fitness Goal?
How many days’ of workout are right for you, its fully depends upon your fitness goal. If you just workout to lose weight then try to workout for six days and if you are doing weight lifting or body building, five days are enough for you. You have to burn more calories in case of weight loss, so you have to work more to achieve your goal.
While in lifting you build muscles by lifting weights, as a result you break or tear muscles fibers. So if you do not take enough rest, it has a negative effect on the muscles.
Many people also exercise about six to seven days for body building on the advance stage, but they are considered to be very advanced trainee.
How Many Days Workout a Week?
To decide how many days of workouts are better for you in a week, you have to find out how many days you are available for workouts. If you are in a profession, office time is too high and there are many other obligations in the family, then you should make an exercise for five days.
In five days, you will not only be able to keep your body fit but also take time for rest as well as for personal activities. Do six days of workouts and weight lifting only when you have enough time for rest during the day.
How Many Days a Week Should You Workout To Build Muscles?
If you want to give each one of the muscles one day, you can make a five day workout plan. An example of 5 days of workout plan are given below;
| Days | Targeted Muscle Groups |
| Monday | Legs |
| Tuesday | Chest and Biceps |
| Wednesday | Shoulders and Traps |
| Thursday | Rest |
| Friday | Cardio & Abs |
| Saturday | Back & Triceps |
| Sunday | Rest |
To get full week workout plans along with all exercise click here.
Always workout according to your potential, but remember to take it up one notch every day or you won’t see improvements. Your training session should be minimum 30-60 minutes.
How Long Your Workout Should Be?
Many people debate regarding the workout duration. Most of the people says that workout for half an hour is enough, if you do it wisely. But for real progress its been recommended to workout at least for 45 minutes to 1 hour.
First 10 minutes do warm up and mobilize your body. Next 30-40 minutes do some weight training and Last 5-10 minutes is for cooling and stretching.
This is the way you can plan your daily workout session.
How Important is Sleep?
Sleeping is very important. If you are doing workout on a daily basis then minimum 6-8 hours of sleep is necessary. Because after your workout the growth of the body becomes trigger. It burns fat and help in rebuilding of muscle tissue while sleeping. So if you don’t take proper sleep your body will suffer and will not get enough energy during workouts.
Frequently Asked Questions.
Well, it is recommended that adding a small part of physical activity like yoga or workout helps you a lot to maintain a fit lifestyle. But in case if it is impossible to spare time for doing workout even though want to stay fit, then maintain a healthy balanced diet. Keep your diet that consists of 5 foods groups like whole grains, cereals, fruits and vegetables, dairy products, pulses and legumes, beans and nuts and a minimal amount of fat and sugar.
There are many workouts that can help you to stay fit. But, from all those workouts you can bookmark this 15 topmost exercises:
Push Ups.
Standard Squat.
Jumping Jacks.
Hip Bridge.
Plank.
Sit Ups.
Dead Lift.
Bench Press.
Biceps Curl.
Aerobic.
Thoracic rotation.
Walking.
Swimming.
Skipping.
Running.
Here are the topmost 11 exercises for women to stay fit and strong;
Single Leg dead lift.
Side Plank.
Push Ups.
Plank.
Second Position Plies.
Higher Intensity Interval Training (HIIT).
Triceps Extension.
Step Ups.
Bridge.
Plank with Arm Raise.
Shoulder Stand.
According to the Centers for Disease Control and Prevention, consumption of alcohol, three units per day reduce the effects of high cholesterol, heart disease and cancer and also beneficial for peripheral artery diseases. However, you must try yoga and meditation along with light bodyweight exercises, which also turn your mind in a positive way and help you to stay away from alcohol.
On an average it is necessary to give at least 2 alternative days rest per week.
As a general it fully depend upon your body type and your fitness goal like weight loss goal, bulk up goal etc. But it is necessary to do approximately 45 minutes of workout a day.
As per research, it has been stated that on workout days it is better to take creatine before or after exercise for short period. Whereas, on rest days creatine should be consume with food but timings may differ from exercise days.
Choice is totally depend on you. Many athletes eat more calories on workout days in order to increase energy for next workouts.
Yes, you can take fat burners on non workout days as some nutrients are there which help in muscle recovery during rest days.
Yes, you should drink protein shakes on non workout days as muscles need protein. Recovery process of body muscles and other tissues undergoing during rest days which can take up to 24 to 48 hours.
Bottom Line.
Five days or six days workouts really depend on your goal. If you are not a professional bodybuilder, not trying for a competition or any major changes in a given time period, then five days are enough for you.
If you want to maintain flexibility in the body, one day can only be kept for cardio. But if you workout five days, try to get enough time for the gym and cover all the muscles.
Regular exercise with proper time table will increase the blood flow to the muscles. It also boost up your metabolism, lubricates the joint of your bone. Apart from all these it improve your overall health.
If you do six days, try to get enough rest of the body along with balanced diet. You can also follow keto diet to maintain a healthy body weight. Remember your schedule is not too strict, that give you stress mentally and physically.
Moreover, you should never forget that diet has more impact than workouts. If you are a vegetarian then click here for unique vegetarian diet. If you are not able to give much time to the gym, then you must strict to your diet.
+1 Source
Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.
- Muscle Fiber Types; https://sportscardiologybc.org/muscle-fiber-types/