Did you ever think about how many times a week should I work out to lose weight? If yes, then how many times have you tried to find out the most beneficial workout programs?

Most probably, the answer would be “so many times.” However, I really want to know exactly how many times a week should I work out. Okay here are a couple of tips for you to consider working out per week. 

how many times a week should i work out

The Optimal Amount of Work Out Per Week

Undoubtedly, the number of sessions per week varies from person to person, and it largely depends on lots of other factors as well, relating to your body and your training. For instance, training of regular fitness people is much more stronger than beginners. Moreover, the type of work out you do is another concerned factor.

Both the cardiovascular training and strength training affect differently on your body. Cardiovascular exercise helps to improve your endurance, which includes cycling, swimming, indoor rowing, jogging, walking, and indoor cross-training. Other than that, strength training helps with your own body weight or free weights to build muscle. Make sure to consider all these factors, as they are essential for reasonable training. 

how many times a week should i work out

How Many Times a Week Should I Work Out?

Though training depends on several factors and it varies from individual to individual. However, for me, it depends on how quickly you want to see the results is the fundamental cause of knowing how often you should strength train and do cardiovascular exercise to lose weight.

Generally, it is recommended not to lose more than 1 to 2 pounds per week. It is often witnessed that people seek programs that are planned for faster weight loss.

In short, to lose weight, you will need to burn more calories than you consume. By the way, dieting is much more useful to lose weight, however, to maintain the weight loss, you need to prefer workout side by side.

how many times a week should i work out

The amount of exercise and your diet plan sensitivity determines how much weight you will lose. If you are serious about losing weight, then you need to commit to working out at least four to five days per week. Conversely, you will build-up to this. To begin with, you may only want to do two or three days per week and gradually work your way up to five days. Try to plan your workouts to include a combination of:

  • Cardio training
  • Strength training
  • Core work
  • Stretching

Particularly, for maximum results, a workout program should consist of cardiovascular and strength training exercise. Your lean muscle mass increases when you lift weights. With the help of this, your metabolism increases and your calories burn at a higher level, even while you are not working. Not only your heart health boosts up with cardiovascular exercises, but it also helps in:

how many times a week should i work out
  • Burning calories
  • Decreasing stress
  • Boosting your mood

Cardiovascular Exercise

I never got the exact answer to how many times a week should I work out. It is because it depends on several factors, and it varies from one person to another. However, in the case of cardiovascular exercises, you should aim to do:

  • At least five days a week (150 minutes per week) and 30 minutes of moderate-intensity cardio activity are recommended.
  • At least three days per week (75 minutes per week) and 25 minutes of vigorous aerobic activity are recommended.
how many times a week should i work out

If you really want to lose weight, then consider two days of moderate activity and two days of vigorous aerobic activity or high-intensity interval training.

Strength Training

Focus on two to three days per week of strength training. Also, aim for compound exercises that include full-body workouts. Multiple muscles start moving at a time with the help of it. For instance:

  • Deadlifts with a bent-over row
  • Squats with a shoulder press
  • Lunges with a lateral raise
  • Pushups and plank with a one-arm row
how many times a week should i work out

Besides, some other vital exercises you should include in your strength training program are:

  • Pushups
  • Squats
  • Lunges
  • Planks
  • Bench presses
  • Straight deadlifts
  • Pushup dips
  • Dumbbell rows
  • Pull-ups
  • Overhead presses
  • Exercise ball crunches
how many times a week should i work out

Bottom Line

In targeting weight loss and improving muscle size, both strength training and cardiovascular exercise play a significant role. Ultimately, finding the right balance of the two will depend on your individual goals.

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