If I could single out one of the most common questions I get, it would definitely be: “How many times a week should I train to get results?”
My answer is always the same, a very simple counter-question: “Tell me first, do you honestly have the time and the will to exercise?” It sounds a bit banal, but in fact this is the first and also the most important step in the whole process. If we take into consideration that most of us are spending 8 hours a day in the office in front of the computer, have a family and all the obligations that accompany it, and probably a poor will regarding physical activity, then I would say that an honest answer to this question is the right start.
Another important moment when we talk about this topic is commitment, ie. understanding training as an obligation, at least in the first period, until it gradually but inevitably becomes both pleasure and satisfaction. When we talk about results, it’s important to understand that they come with a cumulative effect of training over a specific time period. The minimum number of trainings on a weekly basis is 3. If you train on Monday and then again on Friday and expect results, you are losing your valuable time and money. However, exercising 3x per week, e.g. Monday – Wednesday – Friday, 40-60 minutes is enough.
A few words about how the training process looks like – The first phase is mostly anatomical adaptation of the body to training, where you conduct basic exercises and learn the technique of carrying out these exercises. In the second phase, the exercises are gradually changing and the volume and intensity increase. Training should always be in line with current capabilities, but also be a bit challenging, so that your body will not quickly get adapted.
Each workout should have 3 parts. In the introductory part, the muscles and joints warm up and prepare for the main part of the training. In the main part, certain exercises are performed, for example, squats, presses, pivots, pinches, etc. while in the final part the intensity is lowered once again and muscles that were exposed to work are now streched out.
To conclude, for visible results it is necessary to train regularly, without making big breaks, because otherwise you will always be at the beginning.
When you do not miss a single work out for 2 months, you will see the results. I promise!
