Training frequency is one of the most hotly debated topics in the fitness industry, and for good reason. The amount of time you spend training can help or hurt you in the path to achieving your goals. In this post, I will be giving my advice on how often you should be training, based on several different factors.
Factor 1: Type of Training
The type of training you are doing is the most important factor to training frequency. The higher the fatigue and stress on the body and nervous system, the less you should be training on a weekly basis. For example, low-intensity cardio like walking or light jogging can be completed 6-7 days a week without risk of over-training. However, high-intensity like heavy weight training or sport -specific training should be completed 5 days a week at the absolute max. If you have combined training of both high and low-intensity workouts in your regimen, it is imperative to balance them and make sure you aren't overworking yourself.
Factor 2: Diet and Nutrition
The next factor to consider when deciding on training frequency is diet and nutrition. Being in a caloric surplus will allow for greater energy and quicker recovery, which is a good time to increase or maintain a high training frequency. On the flip side, a caloric surplus will result in less energy and slower recovery, so it is important to make sure you are not over-training while losing weight.
Factor 3: Personal Attributes
The final factor I will be discussing is your own personal attributes. Personal attributes such as age, weight and training experience will dictate how often you train and how quickly you can recover. Along with those 3 attributes, whether you are using Performance Enhancers is also an important factor. Training enhanced allows for your body to recover faster than normal, which is why many professional bodybuilders are able to lift so often without negative repercussions. Overall, it is essential to listen to your body and decide how often you should be training.