How often should I train?

You love to train. You love to go for a run. Maybe you’re even working up to a marathon. But ‘how often should I train?’ we hear you ask. Well, it’s time for the answer. It’s a question repeatedly asked by our readers, so we asked four top PTs for their opinion and advice. Here’s what they said…

‘Everyone is different and should train to their own set goals and capabilities’
We’ve all been there: you’re on the bike at the gym and the girl next to you is cycling just that little bit faster (and also somehow looks like she’s not working up a sweat?). It’s easy to compare ourselves to others, but Carl Wallace, a PT for PureGym, maintains that you should be training towards your own set goals. ‘There is no set limit for how often you should train,’ he says. ‘People may want to achieve their goals quicker than others so they will train more frequently to reach that goal. Others may train just to maintain their current fitness level.’ Basically it’s down to you, but Carl does recommend training at least twice a week: ‘to ensure sessions remain progressive and consistent to reach desired goals, whether that be cardiovascular or strength-based exercise.’ Although we’ve all got various work and home commitments, twice a week is a fairly realistic goal. Just don’t get hung up on what everyone else is doing. We at WHL think it’s all about doing what you can!

‘It is totally personal!’

There are so many factors to consider when thinking about how often you should train. From your job and your lifestyle to time and financial constraints, we are all so different. Essentially, there is no hard or fast rule. ‘If someone has the time, energy and inclination then I will recommend training four or five times a week, or even six if they’re experienced.’ says Zanna Van Dijk a PT and health guru. ‘If a client is new to training and has a busy schedule I might recommend two or three times. It is totally personal!’ Furthermore, certain individuals will have different needs. ‘For example a cyclist may need to work on their leg strength in particular to support their other training,’ says Zanna. And equally, ‘someone who is severely overweight/obese and new to training will need to ease themselves in to avoid injury.’

‘But nobody is ever going to get where they want to be doing two hours of exercise a week’

As simple as it sounds, the more time you put in, the more results you will get out. If you don’t train regularly enough though, all the hard work you did in the gym last night can easily be lost if you don’t do it again for another week. ‘Nobody is ever going to get where they want to be doing two hours of exercise a week,’ says PT Harry Jameson. ‘I recommend that my clients do three structured sessions each week and two things on their own. I think five to six hours a week is required!’  And the two units of exercise out of the gym needn’t be super intense – a sporting activity with friends and family will do the trick or a simple run or cycle.  And what about rest? ‘Never do more than one day at a time unless tapering before a massive event like a marathon,’ maintains Harry. So even if you’ve had a dreadful day at work or you’ve been dreaming of your bed all day, try and muster up the energy to hit the gym or go for that run. The hard work will pay off and the results will be worth it!

‘Whatever your goal, people generally need to do the same amount of training but just in a different way’

Let’s talk about goals. Not everyone at the gym is there for the same reason. Some people are training to lose weight or cut fat, while others are concentrating on building muscle and getting stronger. Whatever your goal, Lomax master trainer Olu Adepitan maintains this shouldn’t affect how frequently you exercise. ‘An individual’s general fitness massively impacts how they should train, but doesn’t necessarily effect how often they should train,’ he explains. He also maintains that whatever your goal, you will still need a stretch and cardio session somewhere in your training regime. ‘The cardio sessions give the heart a workout, as many people forget that the heart is still a muscle, while the stretch sessions are key for injury prevention,’ he says.