{"id":10828,"date":"2020-10-27T21:00:09","date_gmt":"2020-10-27T21:00:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10828"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-many-days-a-week-should-you-work-out","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/","title":{"rendered":"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#How_Many_Days_A_Week_Should_You_Work_Out_For_Weight_Loss\" >How Many Days A Week Should You Work Out For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#How_Long_Should_You_Work_Out_And_For_How_Many_Days_A_Week\" >How Long Should You Work Out, And For How Many Days A Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#How_Much_Cardio_Per_Week\" >How Much Cardio Per Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#How_Many_Days_A_Week_Should_You_Work_Out_For_Bodybuilding\" >How Many Days A Week Should You Work Out For Bodybuilding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#How_Often_Should_I_Lift_Weights\" >How Often Should I Lift Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#How_Many_Days_A_Week_Should_You_Work_Out_So_Your_Muscles_Dont_Shrink\" >How Many Days A Week Should You Work Out So Your Muscles Don&#8217;t Shrink?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#How_Many_Days_A_Week_Should_You_Work_Out_For_Intermittent_Fasting\" >How Many Days A Week Should You Work Out For Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Workout_Routine_For_Fat_Loss_And_Bodybuilding\" >Workout Routine For Fat Loss And Bodybuilding<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#1_Full-Body_Workouts_For_Weight_Loss\" >1. Full-Body Workouts For Weight Loss<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Medicine_Ball_Slams\" >Medicine Ball Slams<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#2_Lower_Body_Workouts\" >2. Lower Body Workouts<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Walking_Lunges\" >Walking Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Pistol_Squats\" >Pistol Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Step-Ups\" >Step-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#3_Upper_Body_Workouts\" >3. Upper Body Workouts<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Bicep_Curls\" >Bicep Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Bench_Press\" >Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#Overhead_Press\" >Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">&#8220;How many days a week should you work out?&#8221; This is a question that many people who are looking to get into fitness for weight loss or overall health purposes find themselves asking. It is because different people have different routines. Some could be at the gym from Sunday to Sunday, others go for five days, while others are okay with just two days a week, it can be hard to figure out how many days a week you should work out to<a href=\"https:\/\/betterme.world\/articles\/30-day-paleo-meal-plan\/\"> lose weight<\/a> or <a href=\"https:\/\/betterme.world\/articles\/is-6-hours-of-sleep-enough-to-build-muscle\/\">build muscle<\/a>.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we are going to delve into this matter to try and determine different common questions such as &#8220;Is it good to work out every day?&#8221;, &#8220;How many days a week should you work out to make progress?&#8221;, &#8220;How many days a week should you work out for intermittent fasting?&#8221;, and &#8220;How much cardio per week?&#8221;, and more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_A_Week_Should_You_Work_Out_For_Weight_Loss\"><\/span>How Many Days A Week Should You Work Out For Weight Loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before determining how many days a week should you work out for weight loss, it is best to, first, determine how much weight you need to lose and how much you can safely lose within a week or a month. Many of us start exercising to lose the most amount of weight in the shortest time frame possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is unhealthy and quite dangerous. According to the CDC, safe, healthy, and sustainable weight loss means losing no more than one to two pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). It is also important to remember that weight loss cannot be sustained by exercising alone, you must consume a well-balanced diet and ensure that you are eating on a calorie deficit of 500 to 1000 calories a day (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This means consuming no less than 1200 calories per day for women and 1500 calories a day for men (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/calorie-counting-made-easy\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you have fixed your eating habits and reduced your energy intake, then how many days a week should you work out to make progress and achieve your goals? This depends on how well you are used to working out. A beginner cannot workout as frequently or even using the same intensity as someone who has been working out for years.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, it is advisable to start slow and pace yourself. Try working out for at least two to three days a week to eventually work out for four to five days a week (<\/span><a href=\"https:\/\/www.healthline.com\/health\/how-often-should-you-work-out\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What about if you are not a beginner? How many days a week should you work out as an intermediate or advanced gym-goer? Intermediates should try working out three to four times a week, while advanced people should not exercise for more than five days a week (<\/span><a href=\"https:\/\/www.healthline.com\/health\/how-often-should-you-work-out\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-workout-abs\/\">How Often Should I Workout Abs To Avoid Sabotaging My Six-Pack Goals?<\/a><br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png\" alt=\"how many days a week should you work out\" width=\"1344\" height=\"756\" \/><\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Work_Out_And_For_How_Many_Days_A_Week\"><\/span>How Long Should You Work Out, And For How Many Days A Week?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have figured out the answer to &#8220;how many days a week should you work out to make progress&#8221;, how long should your workout be? According to the American College of Sports Medicine (ACSM), if you are looking to improve your health, and are overweight or obese, then you should attempt to get in a minimum of 150 minutes (30 minutes in five days) of moderate-intensity aerobic activity per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for long-term weight loss, this number goes up to 200 to 300 minutes a week (40 to 60 minutes a day) (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Appropriate_Physical_Activity_Intervention.26.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It is further recommended that if you would prefer more intense workouts (and are fit enough to do them), you can do 75 minutes per week of vigorous aerobic activity (15 minutes a day for five days or 25 minutes a day for three days). These workouts can be separated or combined depending on your strength levels and what your body is capable of.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of moderate-intensity aerobic activities include brisk walking (at least 2.5 miles per hour), water aerobics, slow or social dancing, gardening, and biking slower than ten miles per hour. On the other hand, vigorous aerobic activities include running, hiking uphill, jumping rope, or swimming laps (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that exercising is not just for people who are overweight or obese. Healthy people at a healthy weight should also work out because it improves their health by reducing their risk of cardiovascular diseases, type 2 diabetes, metabolic syndrome, and some cancers like bladder, breast, lung, kidney, and colon cancer (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920.png\" alt=\"how many days a week should you work out\" width=\"1344\" height=\"756\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Cardio_Per_Week\"><\/span><b>How Much Cardio Per Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardio exercises are some rhythmic activities that raise your heart rate into a specific target heart rate zone, which helps you burn the most fat and calories. The most popular cardio workouts that are beginner-friendly include jumping jacks, jump rope, kickboxing, jogging, swimming, and running up the stairs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how much cardio per week for weight loss? It is suggested that you should try and do 30 to 45 minutes of cardio workouts for three to five days a week; three days of moderate-intensity cardio exercise and two days of vigorous cardio workouts (<\/span><a href=\"https:\/\/www.healthline.com\/health\/how-much-cardio-to-lose-weight\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you must keep in mind that if you are a beginner, then you absolutely must pace yourself or risk injury. A study was done in 1977 on male jail and prison inmates showed that participants who jogged for 45 minutes a day for five days a week experienced more injuries than those who did the same but for one or three days for 15 minutes and 30 minutes, consecutively (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/870782\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\">propel your weight loss journey<\/a> into high gear!<br \/>\n<\/strong><\/p>\n<p><strong><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png\" alt=\"how many days a week should you work out\" width=\"1344\" height=\"756\" \/><\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_A_Week_Should_You_Work_Out_For_Bodybuilding\"><\/span>How Many Days A Week Should You Work Out For Bodybuilding?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Say that you are at a healthy weight but would like to build some muscle definition and bulk up, how many days a week should you work out?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A training frequency of muscle groups for the biggest and best gains is something that remains to be a heated topic of discussion in the fitness community. Some suggest that for bigger gains, you should train a single muscle group about once a week, while others suggest that this should be done twice a week (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/327775-how-many-days-a-week-should-i-workout-to-build-huge-muscles\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Irrespective of the argument, we suggest that for maximum gains, you should not work out for more than four days a week (<\/span><a href=\"https:\/\/www.bodybuilding.com\/fun\/dimaggio12.htm\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). According to Men&#8217;sHealth, about ten studies have revealed that the best muscle growth is experienced when each muscle group is exercised twice a week (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a758839\/how-often-should-i-work-out-to-build-muscle\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We suggest that you split your upper and lower body training sessions by two days each. I.e., Monday and Tuesday = Lower body workouts, Wednesday = Rest day, and Thursday and Friday = Upper body exercises. You could also alternate the days, i.e.:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Monday &#8211; Upper body<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tuesday &#8211; Lower body<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Wednesday -Rest day<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thursday and Friday &#8211; Repeat Monday and Tuesday&#8217;s exercises, respectively.<br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png\" alt=\"how many days a week should you work out\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Lift_Weights\"><\/span>How Often Should I Lift Weights?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As seen above, sometimes less is more. You should not lift weights more than four times a week, and you should rest at least once between the two days. According to the HHS-U.S. Department of Health and Human Services, you should work out all your major muscle groups (chest, back, arms and shoulders, abs, and legs) at least twice a day (<\/span><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-1\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Depending on your goals, do:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">4 to 6 reps to increase muscle size<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">8 to 12 reps for muscle strength<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">10 to 15 reps for muscle endurance (<\/span><a href=\"https:\/\/www.verywellfit.com\/strength-4157137\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_A_Week_Should_You_Work_Out_So_Your_Muscles_Dont_Shrink\"><\/span>How Many Days A Week Should You Work Out So Your Muscles Don&#8217;t Shrink?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sticking to working out for up to five days a week or <a href=\"https:\/\/betterme.world\/articles\/powerlifting-routines-for-over-50\/\">strength training<\/a> two to four days is enough not to make your muscles shrink. Taking a much-deserved rest day will also not lead to muscle breakdown. You are only at risk of losing muscle strength if you take a break from exercising for three to four weeks. Anything less than that is safe for your muscle strength and cardio fitness (<\/span><a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-lose-muscle-mass\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_A_Week_Should_You_Work_Out_For_Intermittent_Fasting\"><\/span>How Many Days A Week Should You Work Out For Intermittent Fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may still be able to work out while you are intermittent fasting as long as you plan your workouts and make sure that your sessions are after you have broken your fast. However, even with your desire to work out, you may experience side effects, such as poor performance, inability to build muscle, lightheadedness, and fainting (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In light of this, we would suggest that you stick to low-intensity-aerobic workouts while fasting. For those hoping to preserve their muscle mass, you are advised to limit your lifting to two times a week (<\/span><a href=\"https:\/\/www.menshealth.com\/fitness\/a30300614\/intermittent-fasting-working-out\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/workouts-at-home-for-men\/\">Workouts At Home For Men: Bringing The Gym To Your Living Room<\/a><br \/>\n<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4888.png\" alt=\"how many days a week should you work out\" width=\"1344\" height=\"756\" \/><\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workout_Routine_For_Fat_Loss_And_Bodybuilding\"><\/span>Workout Routine For Fat Loss And Bodybuilding<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you have a better understanding of how many days a week should you work out for body fat loss and weight gain, here are some simple workouts that you can do at home or the gym:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Full-Body_Workouts_For_Weight_Loss\"><\/span><b>1. Full-Body Workouts For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio workouts are all full-body workouts, and they will all help you burn calories to lose weight and fat. Here are some common cardio workouts and how much calories they can burn in 30 minutes on a 155-pound person (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cycling moderately (stationary bike) &#8211; 260 calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ballroom dancing &#8211; 112 calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking at 3.5 miles per hour &#8211; 149 calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cross country hiking &#8211; 223 calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">General swimming &#8211; 223 calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Running at five mph &#8211; 298 calories<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Jumping rope &#8211; 372 calories<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other workouts that you can do include:<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4266.png\" alt=\"how many days a week should you work out\" width=\"1344\" height=\"756\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\"><b>Burpees<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They work out both your upper and lower body targeting the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat down with your back straight and your hands on the floor between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your weight on your hands, kick your feet back so you\u2019re on your hands and toes, and in a pushup position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do one push-up before jumping your feet back to their starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push strongly from this position and jump, reaching your arms over your head.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Beginners can omit the push-up entirely or do it on their knees. You could also not jump and stretch your hands in the air instead.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">T<\/span><span style=\"font-weight: 400;\">hey workout the muscles in your chest, shoulders, core, triceps, and serratus anterior (muscles under your armpits).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Get on the floor on all fours, positioning your hands slightly wider than your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Contract your abs and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don&#8217;t lock out the elbows; keep them slightly bent.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4199.png\" alt=\"how many days a week should you work out\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are a full-body workout that works out the muscles in your core, glutes, legs, triceps, and shoulders. Here is how to do them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin in a traditional plank position with your shoulders directly over your hands and wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Be sure to keep your back flat and your butt down, maintaining a neutral spine; do not curve your back or sag your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your core and lift your right knee, bringing it toward your elbow (or as far as you can). Return the right knee to the starting position as you simultaneously drive your left knee up toward your left elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return to the starting position and continue switching legs as you pick up the pace. It should feel like you are running in place in a plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Set a timer and do this continuously for 30 seconds to a minute.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Medicine_Ball_Slams\"><\/span><b>Medicine Ball Slams<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They engage the muscles in your core, shoulders, triceps, back, glutes, hamstrings, and quads.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand tall with your feet roughly shoulder-width apart, your knees and hips slightly bent, holding a medicine ball in both hands at your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your core and squat down slightly. In one motion, inhale and press through your heels before rising on the balls of your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend your knees and hips as you rise to power the upward swing of your arms and lift the medicine ball overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use your core and your arms to slam the medicine ball straight down between your feet with as much force as you can. Press your hips back and bend your knees to further power the slam. Exhale as you do this.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat down to pick up the ball, then immediately move into the next slam by powerfully using your calves, quads, hamstrings, and glutes to stand. Come up on the balls of your feet again as you lift the medicine ball overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this eight to 12 times for one set.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4431.png\" alt=\"how many days a week should you work out\" width=\"1152\" height=\"648\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Lower_Body_Workouts\"><\/span><b>2. Lower Body Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Please note that these exercises can be done with or without weights. If you would like to use weights but cannot afford them, improvise by using water bottles, soup cans, or a full backpack.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Walking_Lunges\"><\/span><a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\"><b>Walking Lunges<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They target your leg muscles as well as the muscles in your core, hips, and glutes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with your feet roughly hip-distance apart. Keep your torso upright and tall, core engaged, your shoulders back and chin lifted, and look straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Take a wide step forward with your right foot and plant it roughly two feet ahead, allowing your left heel to lift naturally as you step forward. You may want to put your hands on your hips, and elbows bent at a 90-degree angle as you take each step.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keeping your core engaged and upright, breathe in and bend both knees, lowering your back knee toward the floor. Stop just before it touches down.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Breath out as you press firmly through your right heel, and extend the right knee to rise as you lift your left foot from the ground, swinging it forward to plant it about two feet ahead of your right foot. Avoid leaning your torso forward from your hips as you take this step.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue stepping forward with each lunge, alternating sides as you do. Set a timer for yourself and try doing this for five to ten minutes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Finish your set by bringing your back foot to meet your front foot on the final lunge.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Pistol_Squats\"><\/span><b>Pistol Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A more advanced version of the ordinary squat, they target the muscles in your calves, hamstrings, quads, hips, and glutes.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin by standing with your feet together and parallel, about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Extend one leg in front of you, as straight as you can, with your heel hovering off the floor. Raise your arms straight out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keeping your core tight and spine straight, bend your standing leg and lower your body, extending your other leg in front of you. Keep the foot of your standing leg flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Continue to bend through your standing knee as far as you can while aiming to get your extended leg parallel to the floor. Straighten your standing leg to return upright, keeping your extended leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this eight to 12 times on one leg and then switch sides.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Beginners should not try going all the way down to the floor. Instead, they should attempt doing this in front of a chair, couch, or a wall to use it for balance.<br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/7-1.jpg\" alt=\"workout\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><b>Glute Bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tighten your abdominal and buttock muscles by pushing your lower back into the ground before you push up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise your hips to create a straight line from your knees to shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squeeze your core and pull your belly button back toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold for five to ten seconds, and then return to your starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try doing this ten to 15 times for one set.<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Step-Ups\"><\/span><b>Step-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are a fantastic lower body workout as they target your calves, quads, glutes, and hamstrings.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand in front of a step or box holding dumbbells in your hands or a barbell across your shoulders. You can skip the weights altogether and use your bodyweight or household items such as soup cans or water bottles if you do not have any gym equipment.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Step up with the right foot, pressing through the heel to straighten your right leg. Bring the left foot to meet your right foot on top of the step.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bend your right knee and step down with the left foot. Bring the right foot down to meet the left foot on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this up to 12 times and then lead with the left foot and repeat the same number of routines.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg\" alt=\"workout\" width=\"1920\" height=\"1080\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Upper_Body_Workouts\"><\/span><b>3. Upper Body Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Bicep_Curls\"><\/span><b>Bicep Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand holding a dumbbell in each hand with your arms hanging by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ensure your elbows are close to your torso and your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level while contracting your biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold the weight at shoulder height for a brief pause, then inhale as you slowly lower back to the start position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this 15 to 20 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><b>Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This workout targets the muscles in your chest, triceps, and shoulders.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your back on a flat bench and grip a barbell with your hands slightly wider than shoulder-width.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly lift the bar off the rack, if using, and lower the bar to the chest, allowing elbows to bend out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stop lowering when elbows are just below the bench. Press feet into the floor as you push the bar back up to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Perform five to ten reps, depending on the weight used. Perform up to three sets.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><b>Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise works out the pectorals, deltoids, triceps, trapezius, and core.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand upright and keep the back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return the dumbbells to the shoulders while inhaling.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this eight to 12 times.<br \/>\n<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Many_Days_A_Week_Should_You_Work_Out\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\"><span style=\"font-weight: 400;\">American Heart Association Recommendations for Physical Activity in Adults and Kids<\/span><\/a><span style=\"font-weight: 400;\"> (2018, heart.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/strength-4157137\"><span style=\"font-weight: 400;\">An Overview of Weight Training<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-1\/\"><span style=\"font-weight: 400;\">Appendix 1. Physical Activity Guidelines for Americans<\/span><\/a><span style=\"font-weight: 400;\"> (2015, health.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2009\/02000\/Appropriate_Physical_Activity_Intervention.26.aspx\"><span style=\"font-weight: 400;\">Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2009, journals.lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/pa-health\/index.htm\"><span style=\"font-weight: 400;\">Benefits of Physical Activity<\/span><\/a><span style=\"font-weight: 400;\"> (2020 cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/calorie-counting-made-easy\"><span style=\"font-weight: 400;\">Calorie counting made easy<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-of-leisure-and-routine-activities\"><span style=\"font-weight: 400;\">Calories burned in 30 minutes for people of three different weights<\/span><\/a><span style=\"font-weight: 400;\"> (2018, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out\"><span style=\"font-weight: 400;\">Can you workout while doing an intermittent fast?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">Counting calories: Get back to weight-loss basics<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/870782\/\"><span style=\"font-weight: 400;\">Effects of frequency and duration of training on attrition and incidence of injury<\/span><\/a><span style=\"font-weight: 400;\"> (1977, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/how-long-does-it-take-to-lose-muscle-mass\"><span style=\"font-weight: 400;\">Exercise Break: How Long Does It Take to Lose Muscle Mass?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/327775-how-many-days-a-week-should-i-workout-to-build-huge-muscles\/\"><span style=\"font-weight: 400;\">How Many Days a Week Should I Work Out to Build Huge Muscles?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, livestrong.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a758839\/how-often-should-i-work-out-to-build-muscle\/\"><span style=\"font-weight: 400;\">How Often Do You Need to Work Out To Build Muscle?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, menshealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/how-often-should-you-work-out\"><span style=\"font-weight: 400;\">How Often Should You Work Out?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.healthline.com\/health\/how-much-cardio-to-lose-weight\"><span style=\"font-weight: 400;\">How to Lose Weight with Cardiovascular Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2019, healthline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.bodybuilding.com\/fun\/dimaggio12.htm\"><span style=\"font-weight: 400;\">Overtrain If You Don&#8217;t Want To Gain!<\/span><\/a><span style=\"font-weight: 400;\"> (2019, bodybuilding.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">What is healthy weight loss?<\/span><\/a><span style=\"font-weight: 400;\"> (2020, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.menshealth.com\/fitness\/a30300614\/intermittent-fasting-working-out\/\">What to Know About Intermittent Fasting and Your Workouts<\/a> (2019, menshealth.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;How many days a week should you work out?&#8221; This is a question that many people who are looking to get into fitness for weight loss or overall health purposes find themselves asking. It is because different people have different routines. Some could be at the gym from Sunday to Sunday, others go for five [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":10837,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[109],"class_list":["post-10828","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule - BetterMe<\/title>\n<meta name=\"description\" content=\"Due to a very packed schedule, we can\u2019t help but forget to dedicate time to do our fitness. Read on to know how many days a week should you work out.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule\" \/>\n<meta property=\"og:description\" content=\"Due to a very packed schedule, we can\u2019t help but forget to dedicate time to do our fitness. Read on to know how many days a week should you work out.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\"},\"headline\":\"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/\"},\"wordCount\":3421,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">\\\"How many days a week should you work out?\\\" This is a question that many people who are looking to get into fitness for weight loss or overall health purposes find themselves asking. It is because different people have different routines. Some could be at the gym from Sunday to Sunday, others go for five days, while others are okay with just two days a week, it can be hard to figure out how many days a week you should work out to<a href=\\\"https:\/\/betterme.world\/articles\/30-day-paleo-meal-plan\/\\\"> lose weight<\/a> or <a href=\\\"https:\/\/betterme.world\/articles\/is-6-hours-of-sleep-enough-to-build-muscle\/\\\">build muscle<\/a>.\\r\\n<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we are going to delve into this matter to try and determine different common questions such as \\\"Is it good to work out every day?\\\", \\\"How many days a week should you work out to make progress?\\\", \\\"How many days a week should you work out for intermittent fasting?\\\", and \\\"How much cardio per week?\\\", and more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\">How Many Days A Week Should You Work Out For Weight Loss?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before determining how many days a week should you work out for weight loss, it is best to, first, determine how much weight you need to lose and how much you can safely lose within a week or a month. Many of us start exercising to lose the most amount of weight in the shortest time frame possible.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is unhealthy and quite dangerous. According to the CDC, safe, healthy, and sustainable weight loss means losing no more than one to two pounds a week (<\/span><a href=\\\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\\\"><span style=\\\"font-weight: 400;\\\">17<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It is also important to remember that weight loss cannot be sustained by exercising alone, you must consume a well-balanced diet and ensure that ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/\",\"name\":\"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Due to a very packed schedule, we can\u2019t help but forget to dedicate time to do our fitness. Read on to know how many days a week should you work out.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg\",\"width\":1000,\"height\":668,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f\",\"name\":\"\u0421. Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule - BetterMe","description":"Due to a very packed schedule, we can\u2019t help but forget to dedicate time to do our fitness. Read on to know how many days a week should you work out.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/","og_locale":"en_US","og_type":"article","og_title":"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule","og_description":"Due to a very packed schedule, we can\u2019t help but forget to dedicate time to do our fitness. Read on to know how many days a week should you work out.","og_url":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":668,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f"},"headline":"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/"},"wordCount":3421,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">\"How many days a week should you work out?\" This is a question that many people who are looking to get into fitness for weight loss or overall health purposes find themselves asking. It is because different people have different routines. Some could be at the gym from Sunday to Sunday, others go for five days, while others are okay with just two days a week, it can be hard to figure out how many days a week you should work out to<a href=\"https:\/\/betterme.world\/articles\/30-day-paleo-meal-plan\/\"> lose weight<\/a> or <a href=\"https:\/\/betterme.world\/articles\/is-6-hours-of-sleep-enough-to-build-muscle\/\">build muscle<\/a>.\r\n<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we are going to delve into this matter to try and determine different common questions such as \"Is it good to work out every day?\", \"How many days a week should you work out to make progress?\", \"How many days a week should you work out for intermittent fasting?\", and \"How much cardio per week?\", and more.<\/span>\r\n<h2 style=\"text-align: center;\">How Many Days A Week Should You Work Out For Weight Loss?<\/h2>\r\n<span style=\"font-weight: 400;\">Before determining how many days a week should you work out for weight loss, it is best to, first, determine how much weight you need to lose and how much you can safely lose within a week or a month. Many of us start exercising to lose the most amount of weight in the shortest time frame possible.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is unhealthy and quite dangerous. According to the CDC, safe, healthy, and sustainable weight loss means losing no more than one to two pounds a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). It is also important to remember that weight loss cannot be sustained by exercising alone, you must consume a well-balanced diet and ensure that ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/","url":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/","name":"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Due to a very packed schedule, we can\u2019t help but forget to dedicate time to do our fitness. Read on to know how many days a week should you work out.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/shutterstock_1230885694.jpg","width":1000,"height":668,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-many-days-a-week-should-you-work-out\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"How Many Days A Week Should You Work Out: Prepare To Make Some Room In Your Schedule"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/e6dd0d89aa92189bcfcce96605ad901f","name":"\u0421. Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/10828","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=10828"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/10828\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/10837"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=10828"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=10828"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=10828"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=10828"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}