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How Often Should You Go to the Gym?

Woman laying on bench lifting two dumbbells with the assistance of a personal trainer at AFAC gym

Figuring out how often to go to the gym – also known as your training frequency – is like finding the perfect beat for your workout playlist. It’s super important for getting the results you want, and it’s also a highly personal decision. The right number of gym sessions per week depends on several things like how much you’ve worked out before, what you want to achieve, and when you have free time.

To help you find your perfect gym routine, we’re here to answer all your burning questions and give you the lowdown on how often you should flex those muscles at AFAC gym in Thornton, Colorado.

Factors to Consider When Deciding How Often to Go to the Gym

There’s no universal rule for how often everyone should hit the gym. Much of it depends on your personal goals—whether you aim to:

General recommendations suggest working out at the gym 3-5 times weekly, with each session lasting around 45 minutes to an hour. If you really want to see results, aiming for at least 4-5 sessions weekly is advisable, though it’s essential to gradually ramp up to this level. With time, you might even find yourself naturally gravitating towards even more frequent gym visits.

For beginners, however, it’s crucial to avoid overexertion. Starting with around 2 gym days weekly and gradually increasing the frequency allows for mental and physical adjustment while minimizing the risk of burnout or injury.

What Does Your Schedule Look Like Outside the Gym?

Another factor to consider when deciding how often you should go to the gym is your own personal schedule. For example, depending on when you work, go to school, take care of family, etc., you might decide to:

  • Work out early in the morning to start your day
  • Wait until the evening after all your other responsibilities are taken care of
  • Get in a quick gym session during meal breaks
  • Work out on Tuesday, Thursday, and Saturday afternoons

All of these schedules can give you the results you’re looking for as long as you’re doing the right workouts and you stay consistent month after month, year after year.

How Often Should You Go the Gym for Weight Loss?

So, what’s the ideal workout frequency for weight loss? Numerous studies underscore the benefits of physical activity in shedding pounds. Leading experts pinpoint specific exercise durations for optimal results, but it’s crucial to acknowledge that everyone’s fitness journey is unique.

According to the American College of Sports Medicine, engaging in moderate-intensity physical activity for 150 to 200 minutes per week can help prevent weight gain, while dedicating 150 to 250 minutes per week may yield modest weight loss. Exceeding 250 minutes per week could potentially result in significant weight loss.

Other factors also come into play. For instance, combining moderate-intensity physical activity with moderate dietary adjustments can enhance weight loss outcomes, as per the American College of Sports Medicine.

Here’s the bottom line: Aiming for 150 minutes (about 2.5 hours) of exercise weekly is a solid starting point for weight loss.

If you plan to exercise daily, that amounts to approximately 20 minutes per session. For 5 days a week, aim for around 30 minutes per session, and for a 4-day schedule, target 40-minute sessions. Gradually increase the duration until you reach the recommended 250 minutes per week.

If 150 minutes seem daunting initially, begin with 100 or even 50 minutes per week, gradually working your way up. You can also break up your sessions and exercise several times per day if that’s easier, as long as the total number of minutes you exercise daily meets your goal.

What Kinds of Exercise Help with Weight Loss?

Now that you know how much exercise is needed for weight loss, let’s discuss the types of workouts to consider and which machines could be beneficial.

The term “moderate-intensity physical activity” may sound vague, so what exactly does it entail?

The Centers for Disease Control and Prevention (CDC) defines moderate-intensity aerobic physical activity as exertion that elevates your heart rate to between 64% and 76% of your maximum heart rate and induces perspiration. You can calculate your maximum heart rate by subtracting your age from 220. For example, if you’re 40 years old, 220-40 is 180, so your maximum heart rate is approximately 180 beats per minute.

Moderate intensity workouts can encompass various exercises, such as:

The key is to elevate your heart rate and exert enough effort to break a sweat. Any activity that achieves these goals can contribute to your weight loss journey.

The CDC also says that you can modify the amount of aerobic exercise you get by changing the intensity, as follows:

  • Moderate-intensity cardiovascular activity for 150 minutes per week – for example, brisk walking for 30 minutes a day, 5 days per week
  • Vigorous-intensity cardiovascular activity for 75 minutes per week – for example, jogging or running for 25 minutes a day, 3 days per week
  • An equivalent mix of moderate- and vigorous-intensity cardiovascular activity – as your schedule and preferences allow

Vigorous-intensity exercise is defined as raising your heart rate to between 77% and 93% of your maximum heart rate.

The CDC agrees that exceeding 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous-intensity exercise, or a blend of both, can further enhance your overall weight loss outcomes.

Strength Training for Weight Loss

In addition to getting regular cardiovascular exercise for weight loss, you should also engage in muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). This, coupled with a high-protein, calorie-controlled diet, will help you maintain muscle mass while you lose fat.

Can I Do Cardio and Strength Training on the Same Day at the Gym?

The answer is yes, absolutely! You can complete both your cardio and strength training workouts on the same day at the gym. While there is some debate about whether gym goers should do cardio or strength training first, in most cases, it’s up to personal preference. One exception is if you plan a cardio session of over 90 minutes, which can cause muscle protein breakdown. If that’s the case, you’ll probably want to do strength training first so your muscles are in top condition and you can perform at your best.

How Often Should You Go to the Gym to Build Muscle?

If your fitness goals lean more towards gaining muscle rather than shedding pounds, you might be questioning whether moderate aerobic activities are the way to go. While cardiovascular exercise benefits everyone, including those aiming to bulk up, muscle building typically requires a different strategy than weight loss.

While we previously discussed the optimal weekly workout duration for weight loss, let’s delve into how often you should hit the gym to pack on muscle mass. With resistance or strength training, the duration of each session can vary significantly based on your starting fitness level and the workout split you choose.

The objective is to challenge your muscles beyond their usual limits, pushing them to adapt to increased weight and repetitions, almost to the point of muscle failure.

Although many experts suggest a minimum weekly workout frequency for muscle building, a study revealed minimal differences between working out 6 times a week versus 3 times a week.

So, when it comes to muscle building, you can start with 1 or 2 weekly sessions and gradually progress to 3. However, by going beyond 3 sessions up to 6 per week, you might not observe significant differences in effectiveness.

Weightlifting and muscle building entail pushing your muscles beyond their accustomed limits. It’s crucial never to overexert yourself or take on more than you can handle. Always exercise caution during weight training to avoid injuries. The aim is to challenge yourself, not cause harm.

What Kinds of Gym Workouts Build Muscle?

Now, let’s explore the best gym equipment for muscle building. Virtually any equipment that allows you to challenge your muscles is suitable, including:

If you’re new to using free weights, consider seeking guidance from a personal trainer to learn proper lifting techniques for each exercise. This precaution is essential to prevent injuries.

How Often Should You Go to the Gym to Stay Fit?

Perhaps you’re not focused on building muscle or shedding pounds — your goal is simply to maintain good health and keep your body in top condition. Engaging in regular exercise is a fantastic way to enhance your overall well-being and boost your energy levels. But how frequently should you exercise, and for how long? And what types of workouts should you consider?

The CDC has provided some guidelines regarding the recommended level of physical activity for adults to promote health. Here’s what they suggest:

  • Aim for 150 minutes of physical activity each week.
  • Incorporate a mix of aerobic activity and muscle-strengthening exercises.
  • Strive for less sedentary behavior and more movement throughout the day.

While adhering to this activity level may not result in significant muscle gain or weight loss, it serves as an excellent starting point for enhancing overall health.

To maintain your fitness, target 150 minutes of combined cardio and strength training exercises per week, with a balanced emphasis on both. For example, each week aim for two 40-minute cardio sessions, such as treadmill workouts or spin classes, along with two 40-minute weight training circuit sessions targeting major muscle groups. If you find it challenging to stay motivated, consider participating in group fitness classes for added support and encouragement.

Is it Okay to Work Out at the Gym Every Day?

Yes! While a daily workout regimen isn’t mandatory, it can undoubtedly become a beneficial aspect of your everyday schedule. As long as you’re consistently visiting the gym 2-3 times per week, you’ll notice and experience the positive effects.

Do I Have to Take Rest Days from the Gym?

Once more, this hinges on your fitness goals. If your aim is muscle building through weight training, then yes, rest days are crucial. Allowing your muscles ample time to recover between workouts (ideally 48 hours) is essential to prevent excessive soreness and promote optimal growth. On the other hand, if you’re primarily focused on weight loss and engage in shorter daily workouts of around 30 minutes, rest days may not be as necessary. However, if you experience soreness and feel the need for a break, listen to your body and take a day off as needed.

Finding Your Fitness Frequency at AFAC Gym

In the journey towards optimal fitness, there’s no one-size-fits-all solution when it comes to gym attendance. Whether you’re striving to shed pounds, build muscle, or simply maintain good health, the frequency and intensity of your workouts should align with your individual goals and lifestyle.

By understanding the principles of workout frequency and listening to your body’s signals, you can craft a tailored fitness routine that suits your needs. Remember, consistency is key, but so is allowing adequate time for rest and recovery, especially if you’re pushing your limits with weight training.

So, whether you’re hitting the gym daily or incorporating rest days into your schedule, the most important thing is to find a routine — and a gym — that works for you.

We hope you’ll stop by AFAC to speak to one of our credentialed personal trainers or any member of our team to get started with a fitness program that’s tailored to your fitness level and goals. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we’re the best gym in Thornton, Colorado, with hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, hydro massage, InBody 770 body composition assessments, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.

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