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Weight Loss Workout FAQ: How many days should you workout?

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Weight loss workouts for beginners are easier than you might think. One of the first questions clients ask me is, “How many days per week do I need to work out?”

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Many people believe that shedding those extra pounds requires spending hours at the gym daily or working out relentlessly every single day. Simply put, this is not the case.

According to the American College of Sports Medicine (ACSM), you should aim to work out for at least 20 to 60 minutes per session, spanning 3 to 5 times per week. Here are a couple of things to consider.

weight loss tips for beginners

Weekly Workouts

We don’t live in a perfect world, so it’s essential to carve out time for yourself. Start small by committing to working out at least 3 times per week. When starting your weight loss journey, be realistic and consider your availability. Commit to work out on the days you’ve reserved for yourself.

Don’t fixate on the quantity, focus more on the quality of your workouts. Since your goal is to lose weight, make sure to do a combination of resistance training, cardio training, and stretching/SMR.

Make sure to space our your resistance training days to allow your muscles to recover.

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Beginning Weight Loss Workouts

If you’re just starting to work out, it’s crucial not to go gung-ho and jump into 5 or 6 days a week. Doing so increases the risk of injuring yourself, potentially hindering your ability to continue your weight loss journey long-term. Ultimately, this could lead to discouragement and dropping out.

Typically, when people drop out, we don’t see them again for another few months or maybe even a year.

We want to avoid that. We want you to reach your goals safely. So, start with sessions lasting anywhere from 30 to 50 minutes. You can even begin with just 20 minutes as long as you’re consistent with your workouts. Aim for at least three weekly sessions; you can always add more days later.

Before any of your workouts take some time to stretch, use the foam roller, and warm up. Also, don’t skip out on the cool down. This is how you are going to protect your body from aches, pains, and injuries.

The Ideal Weight Loss Workout Routine

If you don’t enjoy swimming, don’t force yourself into it. Stick to activities you genuinely enjoy. Your results depend on what YOU like to do and what YOUR goals are.

You might notice that Mike or JoAnn prefer rowing and bench press, but simply copying their routines won’t necessarily yield the same results for you. Even though Mike and JoAnn achieved their best results that way, if it doesn’t align with your preferences and goals, it won’t work for you.

Here is a sample general workout routine for weight loss clients:

2 days cardio training: 30 mins at levels 1 and 2.

2 to 3 days of resistance training. You can do upper body day, lower body day, and full body day. Or you can do three full-body days.

Make sure to add stretching, warm-ups, core training, and cold down for every day that you work out. Yes, do your core exercises even on the days you are doing cardio only.

Everything workout day routine

If you have time, you can even do some cardio before or after your resistance training days. So that routine would look something like this:

  • Warm-up: (If you are at the gym) 5 minutes on a stationary bike, row machine, or elliptical
  • Cardio (you can do any type of cardio) about 30 to 45 mins at levels 1 and 2
  • Stretches & SMR (on foam roller)
  • Core training
  • Resistance training
  • Cool Down
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Increasing Weight Loss Workout Days/Time

Once working out 3 times per week becomes more manageable, consider adding another day to your routine.

You can also increase the duration of your workouts. For example, if you initially work out for 30 minutes per day and want to intensify your routine, try working out for 45 minutes, 3 days per week.

If you’re still seeking a challenge, you can further increase your weight loss workout routine to 5 days per week.

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Let me know if you need a personalized workout plan for your weight loss goals. Thank you for reading – I hope this helps!

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As a passionate personal trainer, women's fitness specialist, life coach, and nutrition coach, I am dedicated to helping you achieve your health and fitness goals. With years of experience in the fitness industry, I am committed to empowering and guiding you on your journey toward a healthier, happier you. Let's work together to unlock your full potential and create a sustainable, balanced approach to fitness, nutrition, and overall well-being. Get ready to transform your life!

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