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Most people are confused when it comes to how many days per week to workout. Is more better? Can you get the same results in less time at the gym? Where is the sweet spot when it comes to how many days to workout? These are all common questions that we’ll address in today’s show. Finding the ideal amount of days to workout, based on your specific situation, will help you get better results in your workouts to reach your goals faster. Too much and you run the risk of overtraining and injury. Too little and you minimize your potential to progress when it comes to building muscle and losing fat. Listen up today to hear some things you should consider when deciding how many days per week to workout.
Need more specific guidance on your training program, nutrition, or your overall health and performance? Head on over to https://www.insideoutsp.com/men-made-for-more-coaching-program to apply for one of our coaching spots and set up a free coaching call.
Men Made For More Podcast Ep 22: How Many Days Per Week Should I Workout?
[00:00:00] Dave: Welcome to the Men Made For More Podcast, a show designed by men for men. Looking to get strong, feel confident and live a high performing life. As men. We face many challenges as we try and strive for better life. Want to live a meaningful and confident life, but don’t know where to start. You’ve lost your physical and mental edge.
[00:00:18] That’s keeping you from living out your full potential. You’re tired of talking about doing big things and you’re ready to start living it. But the men made for more podcast. Our goal is to teach you how to strengthen your body, your mind, and your purpose. On your way to reaching your full potential.
[00:00:34] It’s time to start living as a man. You know, you can be to help lift up those that matter most in your life. In this podcast, we’ll leave no stone unturned as to what it takes to get out of your comfort zone and step into living a strong, competent, and high-performing life. We’ll focus on the topics that matter most for helping you develop into the man you were made to be.
[00:00:52] Our goal is to not only build strong men physically, uh, to help coach and develop strong friends, sons, brothers, fathers, business [00:01:00] owners, and professionals in every area of your life. I’m your host, Dr. Dave Paczkowski, proud husband, business owner, physical therapist and strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you’re at in your journey.
[00:01:14] Remember that you’re made for more. I’m excited to have you with us today and let’s dive into today’s episode of the Men Made For More podcast.
[00:01:24] Hey guys, welcome to today’s show the Men Made For More podcast. Today, we’re talking about the often asked question of how many days per week do I work out? Most people are confused when it comes to how many days per week to work out is more better. Can you get the same results in less time? Where’s the sweet spot.
[00:01:40] When it comes to how many days to work out there is no one size fits all approach when it comes to the ideal amount of days to work out. But when you can find the ideal amount for you and your specific situation, you can get better results in less time, which I think is something that we’re all after and very felt confused about how many days per week to work out.
[00:01:59] You’re definitely not [00:02:00] alone. This is a common struggle for guys looking to get in better shape, whether it’s losing fat building muscle or improving their performance in a given sport or activity. If you work out too much, you run the risk of over-training and injury. But if you work out too little, you minimize your potential to progress when it comes to building muscle, losing fat.
[00:02:18] If how many days per week you’re working out is not something that you’ve given some conscious thought to it’s time to start. This is an overlooked variable to maximize your results and progress and more is often not better as people commonly believe. And I know how overwhelming it can be trying to dial in your workouts and your health.
[00:02:35] There are so many factors and it gets confusing in a hurry. Don’t worry though. So something that doesn’t have to be overly complex and I help coaching clients, simplify these things all the time with some clear and easy to follow strategies. And I’d say 80% of those clients that I get to work with for our health and performance coaching fall into one of two categories.
[00:02:54] They’re either currently working out at too low or too high of a frequency. And very few have actually found [00:03:00] that sweet spot when it comes to the right frequency. The funny thing is though whatever side they’re on. When we start working together, both are lacking the same thing. And that is a clear plan.
[00:03:11] If you fall into working out too few days a week, you probably aren’t fully sure of what you should be doing. So you end up skipping on the gym more often than you should. So I hear things all the time. Like, well, I did this for awhile, but I wasn’t really sure if it was working. So I moved to trying this for awhile, but wasn’t really sure about that either.
[00:03:28] So now I’m just not really doing as much aside from going to the gym here and there, but I don’t really have a plan when I go there. And this is so ineffective and such a thing that keeps people from reaching their goals because consistency is where all the magic happens in your training, towards your goals.
[00:03:45] And if you’re not consistently. Following a program that challenges you, and you’re not challenging your body enough. You’re not giving it at least that minimum amount of stress and a challenge that it needs. Then you’re going to continue to. [00:04:00] Fall short of the results that you’re hoping for, whether that’s muscle muscle gain, whether that’s fat loss, whether that’s just looking and feeling good, or whether that’s getting better sport.
[00:04:08] If you’re not giving enough time to see the progress, and you’re not spending enough time to create true change, you’re going to keep bouncing around from thing to thing. And just start to kind of get discouraged. Cause you’ll think, well, nothing really works everything I’ve tried. Doesn’t doesn’t seem to hold when really it might just be an issue of not giving it enough time, not trusting the plan enough.
[00:04:26] To see it through and to see the longterm change that’s capable. But if you fall into the category of working out too many days a week, don’t assume you fully understand what you’re doing and everything. You’re not necessarily doing everything you can to get the results you want. So many people fall into the mindset of more is better, but really this is just poor planning.
[00:04:47] Often the guys I get to work with are either they might be going to a group class jam and just showing up every day and following the workouts that are planned and they probably wear a badge of honor of more equals [00:05:00] better, faster results. Or some people are truly just. Misguided. And unfortunately, wherever you’re at, these things are misguided and they’re just not true.
[00:05:08] Working out too many days per week can actually slow your progress down. And I think you guys need to hear that again, working out too many days per week can actually slow your progress down. And there’s a lot of problems that come along with this. And if you guys haven’t checked out the recovery podcast, I put out earlier this week, that’s a good starting point to Dow some of those things in to make sure that you’re getting the most out of your training.
[00:05:29] But some other reasons is our hormones play a big role in our fat loss and our muscle gain. We, we know that through you guys all hear about testosterone and wanting to build in those areas. And that’s, we’re, we’re regulated by our hormones. And if we’re pushing too much training on it and not yeah.
[00:05:49] Giving the recovery it needs, then, then we’re actually diminishing some of those hormones that help with building muscle and burning fat. We’re raising the ones that help restore fat things like cortisol [00:06:00] or other similar hormones. And if you’re struggling with some of these things and you’re addressing everything else, and you’re thinking that more is better and you’re holding onto some fat or not building your muscle or not performing the way you want, then it might be due to working out too many days.
[00:06:16] Overtraining is a real thing. And it’s something that is not beneficial. We get to a certain point where we can’t get the results that we’re after. And so much of this is regulated by our hormones and our nervous system. So our nervous system as well, if you’re always in that heightened state, if you’re always trying to work out, I always try to be on you.
[00:06:34] You’re not doing the, we call rest and digest side of your nervous system. So you’re not taking time to recover and rebuild then. It’s gonna, it’s going to really harm your progress. So what should you do instead? And how do you find the sweet spot in your training? So, one thing you’ll notice, and one thing I’m guessing you’re not waiting for is for me to give you a number of exactly how many days a week you should be working out.
[00:06:56] And unfortunately, if that’s all you’re waiting for, that’s something I won’t be doing today. [00:07:00] But instead I want to give you five things to consider when you’re trying to find your ideal number of days to work out, because this thing is so individualized. So first off. Why are you training? Is it to lose fat?
[00:07:11] Is it to build muscle for stress relief? Cause you just enjoy it knowing your goals because sometimes less can be more. If you’re trying to lose fat, doing hit workouts over and over again is not necessarily the best way to do it. Some low slow activities, some even something as simple as a Walker, a hike in the morning, fasted some of these things carry more benefit than simply pushing hip workouts and trying to think.
[00:07:37] Of simply a calories in calories out equation, and that’s a dangerous place to go. We can get into that in a different episode. If it’s something you guys are interested in, but there’s so much more to building muscle and losing fat than that. But if your goal or any of these things, if it is for stress relief for, cause you just enjoy it, that’ll affect how many days you want to work out.
[00:07:54] If it’s a big stress reliever for you, then you might require more frequency during the week more [00:08:00] days. If that’s a major way you manage stress, but that comes with a consequence too. If you’re stretching into more days than the intensity has to be lower. So, if you’re trying to push the intensity high and push the amount of days high, you’re setting yourself up for potential failure.
[00:08:14] So if you do do it for mental reasons or because you enjoy it, then that’s fine. You can add more days in, but make sure you’re decreasing the volume or the intensity and made sure that you’re able to sustain it longterm, or it might be a matter of finding some other stress relief methods that work for you.
[00:08:29] And not just assuming that that’s the only one that works. Second thing to consider here. What salad workouts are you participating in? If it’s hit style, which is high intensity interval training, very long and slow running verse. Pushing yourself running versus heavy lifting. How much volume are you doing?
[00:08:47] How much or your body parts getting? If we’re talking things like split training, where you’re doing lower body, upper body, are you doing full body every day? All these things will play a role. I think in general, the harder you’re going, the harder you’re pushing [00:09:00] yourself, the more full body stuff you’re doing, the less frequency of days you need.
[00:09:05] So if you’re doing super hard, full body stuff too, two, maybe three days at the most might be enough. But if you’re going to the gym and you’re hitting more, mobility works, some corrective work, some, maybe one heavy lift and a lower one day, one heavy on an upper one day, you’re managing your volume. You might be able to get away with more days.
[00:09:24] So that really comes down to. How well your program is structured and that’s why you’ll hear me harp on it all the time. And that’s something that I do for a living as well as a program out people’s exercise programs for the clients we get to work with in our coaching program. This is one of the most important things because intelligent programming pain is the key to achieving these results.
[00:09:46] And you can’t just haphazardly throw stuff at the wall and hope that you see better improvements. So knowing all these things. It’s not a straightforward answer. And programming is, is complicated. It’s it’s not a, or just following some online program and [00:10:00] wondering why you’re not getting results. There’s so many things we have to keep tweaking with this.
[00:10:04] And that’s something to consider when you’re choosing how many days to work out. Third point here. How hard are you really going into your training? And this is something physical. It’s something psychological, but really pushing yourself to your max. And this is an honest question. If you are, if you’re going to the gym and you’re truly redlining.
[00:10:24] You don’t need to be going to the gym as much. If you’re going to push that red line and you enjoy doing that, that, uh, that zone of largest comfort, that’s fine, but you don’t need to be doing this six or seven days a week, but if you think you’re going hard and you reflect on it and maybe you’re like, Mmm, I’m probably not really pushing I’m maybe at a three or four out of a, out of 10 on a scale of how hard I’m going.
[00:10:47] Then you might be able to add some extra days. And if you, if you prefer the more days at a lower intensity, that’s fine. If you prefer pushing it, just don’t try and combine the two and think that that’s better fourth [00:11:00] point here. So it’s huge. What else is going on in your life? How has your stress, how’s your sleep?
[00:11:06] How’s your nutrition? Are you traveling? How are you recovering all these things factor in how much training we can handle the poor, the poor, we manage some of these things. And if we neglect these things, then we’re going to set ourselves up for injury. If we’re trying to work above that, if we’re trying to add more days or more intense days.
[00:11:25] So think when you have more going on in your life, I think less than 10 sessions, think maybe less frequent sessions and more just light activity, low intensity activity. If you’re at a season of life where you can really focus on training and there’s not much stress you’re able to sleep well. Yeah, really good nutrition.
[00:11:42] Go for it. Push more days. You can push harder days in those cases. But again, we can’t start mixing these things. And for me, most people, most people work with a lot of the clients I get to work with. Stress and sleep and nutrition. These things are not easily managed busy lifestyles. [00:12:00] Don’t foster that and trying to add a lot of high intensity to that is not the recipe for setting yourself up for long term results.
[00:12:08] Last point here, and this one’s simple and straightforward, but extremely right. Important. Are you making progress? Are you feeling good? And do you feel like this is sustainable? No matter what else above all else, above all the other strategies you should be making progress. You should feel good and you feel like it’s sustainable.
[00:12:27] And if you don’t, you need to adjust it somehow. So if you feel like, and this can be on both ends, if you feel like two days a week is not enough to get the results you want, if you feel like your not able to manage stress, you want, you might need to increase some days if you’re training five or six days a week right now.
[00:12:46] And. You’re like, I don’t see how I can keep this up as work it’s busy or maybe as a family grows or some of these different things. Those are all things to keep in mind. And those above all are super important because it should be sustainable and you should be making [00:13:00] progress. If you’re not, you need to change the plan and find a plan that works for you.
[00:13:06] So, if you haven’t evaluated, you’re working out the number of days you are. I strongly encourage you to consider doing so. And this is an overlooked variable that can make or break your training too much or too little, and you’ll limit the potential. You have to reach your training goals. So imagine reaching all your goals, making steady progress without setbacks and feeling great in your training.
[00:13:26] Finding the sweet spot for the number of days to work out is just one piece of the puzzle they’re getting there. But this is one that can’t be overlooked. And I noticed didn’t give you the straight answer you were hoping for. This is something that we spend months fine tuning and optimizing for the coaching clients that I get to work with.
[00:13:41] So it definitely would not be fair to give a blanket statement that could be said, yeah, you up for failure or at the very least misguide you. And what’s best for you. If you’re looking for more specific guidance, though, head on over to the link in the show notes to check out the men made for more coaching program.
[00:13:55] I only take on a few things, coaching clients every month, but head on over to that page and apply [00:14:00] to set up a free coaching call. Even if we’re not a good fit for working together, I’d be happy to talk more and help give you some guidance on how to best reach your goals. Thanks for listening guys. Uh, take this, apply it.
[00:14:10] And I’ll talk to you guys tomorrow.
[00:14:12] Thanks so much for listening to today’s episode of the manmade for more podcasts, hope you found today’s show valuable and you have some actionable strategies you can apply to your life today. This is your first time listening. Thanks for being here. The aim of this podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.
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