How many times per week should you do strength training to see results?

This is a question many people ask themselves when they start strength training. How often you should train depends on your goal. Exercise is healthy and helps you lose weight and/or build muscle mass. In this blog post, we’ll explain training frequency in more detail.

Will I see results with strength training once a week, will I lose weight and/or build muscle mass?

You can see results by training just once a week. However, we recommend maintaining an active and healthy lifestyle in addition to training. This includes getting enough exercise daily, such as playing a different sport, cycling, and taking a daily walk. This combination makes it possible to lose weight and maintain lean body mass. If you don’t do this, or if your goal is to build muscle mass, we recommend strength training at least twice a week.

Will I lose weight or build muscle mass by doing strength training 3 times a week?

While you can achieve great results with two workouts a week, you’ll see a real difference with three or more workouts a week. This is especially true if your goal is to build muscle mass or lose fat. Three or more workouts a week create enough volume to challenge your muscles repeatedly. You stimulate the muscle to grow. Even if your goal is weight loss, training three times a week is a good choice. You simply move more, which means you burn more. It also has mental benefits; because you burn more, you create more space for food. This makes losing weight a little easier and more enjoyable.

How much cardio should I do in addition to my strength training?

Along with strength training, cardio is a key pillar for a fit body. A valuable form of cardio is even light daily exercise, such as taking 7,000 to 10,000 steps. This burns extra calories and supports your recovery. To specifically build fitness, we recommend more intense cardio two to three times a week, such as running or interval training.

How do I ensure that I achieve faster and better results in addition to my strength training?

Besides strength training, other factors also play a significant role in achieving your goals. Eat nutritious food, get enough quality sleep, manage your stress levels, and give your body enough rest to recover. Listen carefully to your body and adjust your training frequency based on your own needs, goals, and recovery capacity.