Going to the gym is a great way to stay healthy and get in shape. However, as a beginner, it can be hard to know how often you should be going. The answer to this question can vary depending on your individual fitness goals and current level of fitness.
Frequency for General Health and Wellness
The American College of Sports Medicine (ACSM) recommends that healthy adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. They also recommend that adults perform muscle-strengthening activities at least two days per week.
For general health and wellness, the ACSM suggests that going to the gym 2-3 times per week is sufficient. This allows for enough time for the body to recover and adapt to the exercises.
Frequency for Weight Loss
If weight loss is your primary goal, you may need to increase your gym frequency. According to the ACSM, to lose weight, adults should engage in at least 250-300 minutes of moderate-intensity aerobic activity per week or 150 minutes of vigorous-intensity aerobic activity per week.
Additionally, incorporating resistance training into your workout routine can help increase muscle mass, which in turn can increase metabolism and aid in weight loss. For weight loss, the ACSM suggests going to the gym 4-5 times per week.
Frequency for Muscle Building
If muscle building is your goal, you will need to increase the frequency of your gym visits. Building muscle requires progressive overload, meaning that you need to consistently challenge your muscles with heavier weights and/or more reps.
According to the National Academy of Sports Medicine (NASM), to build muscle, adults should engage in at least 2-3 days of resistance training per week. The NASM also suggests that beginners perform full-body workouts, targeting all major muscle groups, 2-3 times per week.
Frequency for Endurance Training
If you're training for a marathon or other endurance event, you may need to increase your gym frequency even more. According to the NASM, endurance training should be performed 3-5 times per week.
This includes a combination of cardiovascular exercise, such as running or cycling, and resistance training to improve muscle endurance. Additionally, it is important to incorporate rest and recovery days in your training to prevent injury and allow your body to recover.
In conclusion, the frequency of your gym visits should be based on your individual fitness goals and current level of fitness. For general health and wellness, going to the gym 2-3 times per week is sufficient. For weight loss, going 4-5 times per week is recommended, for muscle building 2-3 times per week, and for endurance training 3-5 times per week. It's always best to consult with a trainer or fitness professional to help you determine the best frequency for your specific needs.