Training sweet spots

training-2

15 Mar Training sweet spots

Training sweet spots & getting the right amount in

A quick one today on what I consider, from experience, to be the right amount of training per week. I will give you a quick breakdown on the amount you need to achieve your goals, whatever they may be.

1- 2 training sessions per week:

  • Progress is very little to nothing at all
  • Benefits the body by getting you active for the duration of the training session
  • Long term results will lead to getting fed up with not seeing any progress and going back to doing nothing at all

2-3 training sessions per week

  • Progress is slow but moving in the right way
  • Benefits the body by seeing small improvements with energy levels, fitness and building good habits for the future
  • Long-term results are slow but you will see benefits in energy levels, fitness and small improvements in body composition

3-4 training sessions per week:

  • Progress is good and at a sustainable pace
  • Benefits the body by improving/increasing fitness & strength levels, energy levels, body composition
  • Long-term results will include improvements in all the above at a sustainable rate

4/5/6 training sessions per week:

  • Progress is quicker and harder to sustain this volume
  • Benefits the body by improving/increasing fitness & strength levels, energy levels, body composition
  • Long-term results will be an improvement of all the above at a fast rate

 

For optimal results, 3-4 sessions per week works best because it gives you a good metabolic effect on the body, you are able to hit all muscle groups at least twice in the week and it’s not too demanding on your time or energy levels.

Four to six times per week can be useful if you have an event coming up, like a holiday or wedding etc, and you want to get that extra bit lean or lose those last 1-2 pounds. Bumping up your training for a short period can yield good results, however, training 5-6 times per week long term can be quite stressful on the body and energy levels, so you might struggle to maintain this amount for a longer period.

Remember, you will have other obstacles blocking your way to train – family/ work/friends etc

If you can only get to the gym once per week then so be it as I can think of worse ways to spend your time, however, training once per week is going to make progress painstakingly slow or non existent. So, if you are using it just to clear your head or get a bit of “me” time then good for you. However, if you are looking to make progress and improve on whatever your goals may be then one session per week won’t get you there.

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