When setting up an effective training program one of the factors to take into consideration is how many times to go to the gym to get results . Many say they are needed at least three times, five more, others still claim two are enough. In reality, as we will see, the number of times you go to the gym is not so fundamental. It can be arbitrarily chosen by the person on the basis of commitments and so on. In this article we will analyze how to choose the ideal training frequency. We will then see how we can make it really effective for our goals.

How many times do you have to go to the gym?

  • We guarantee a spraying (blood supply) more frequent to the tissues. A more sprayed fabric is a healthier tissue and a healthier tissue responds better to training.
  • We guarantee a constant stimulation in terms of protein synthesis. Proteosynthesis tends to increase in 24-48 hours after training. This, as we will see in a subsequent article, involves the concrete advantages in terms of muscle hypertrophy .
  • The muscular districts recover between 24h (the smallest ones if trained lightly) and 72h (the larger ones if they are thoughtfully trained). So we have all the time to overcompensate.


However, the answer we gave does not take into account a factor: the impact that too many sessions may have in the gym both on a mental level and on stress on the nervous system. Imagine having the perfect training in hand, a program modeled with the utmost precision by the best experts in the field for you. This training involves going to the gym every day, twice a day for two hours. Even if abstractly perfect, would it really be effective? Basically exaggerating with the sessions in the gym compared to what “makes us happy” would lead us to get less results.

So the answer to the question “How many times do you have to go to the gym” is ” How many times you have succeeded “. With this we do not mean to make the slightest acceptable effort to feel good with your conscience. The point is to be honest with yourself and understand the boundary between the “healthy” effort and the “unhealthy / pathological” one.

Frequency of training and seniority from

Let us now try to understand which frequency is absolutely ideal based on our level of training. As we will see, while lower frequencies are suitable for newbies, very high frequencies are “reserved” to intermediate and advanced.

2 times

The minimum identifiable number is 2 times a week. It is a good starting point for those who want to start, the stimulus will be important enough to allow the first adaptations in terms of increased muscle mass and weight loss.

3 times

Even better it would be 3 times a week. In this case we can set up work that is certainly more of an impact on our body. Although this is a frequency suitable for newbies, it is also good for the intermediate who knows how to manage the job well and make the most of every exercise. This frequency is in fact used by many athletes in active discharge periods.

4 times

Four times a week it starts to be a much more intermediate frequency than a neophyte and also interesting for the advanced. This allows us to have a very important stimulus that can lead us to excellent results. But we are in a field that is still accessible to the neophyte: we consider that going to
reduce the duration and fatigue of the single session we can rely on a very interesting response from our body.

5/6 times

Between 5 and 6 times a week is a frequency suitable for intermediate and advanced. S oprattutto the latter have the ability to withstand a stimulus so frequently while
maintaining each individual very heavy workout. We are talking about a very demanding commitment
also at the level of social life so we ponder well if it is worth using this strategy. Be clear, the benefit is
there and it is not cheap, the discourse is always related to our mental endurance.

7 times

7 times a week is a protocol used at certain times by the advanced but in principle we advise against it
in the long run. This approach leads to serious problems of mental and physical recovery, independent of our state of training.

Why do advanced people have to go more to the gym?

It may seem obvious that the more I advance the more I have to go to the gym. However, it is worthwhile focusing on a second to understand why. As Helms brilliantly writes in the text ” The Muscle and Strangth Pyramids “, the Training Volume (intended as the quantity / amount of work to be performed during the week) is directly proportional to the person’s seniority of training. In other words, the more we are advanced, the more we have to work. Now, although with frequencies of 3-4 times a week you can manage to progress very well, this would lead us not only to have to take heavier sessions. In addition to this we will have clear limits regarding the increase in the various variables (volume, loads, etc.) . With a higher frequency then the advanced has more margins for intervention and variation of the cards. This will be reflected in a greater chance to progress and achieve results.

How many times to go to the gym to make mass

Another discourse to be explored is the difference that may have occurred between a period of mass and one of definition. Starting with the first one taking a look at the context. We are talking about a phase in which the diet will be hyper-caloric so we will have great energy availability. From this point of view, there are two points to analyze: on the one hand we must invest in our training, gradually increasing the Variables. On the other we will need a constant energy commitment to maximize nutrient partitioning.

Let’s go step by step

Increase of the variables

Mass-phase training is characterized as very productive in terms of performance. The high energy and caloric income allows us to be strong, energetic and to improve sensitimente. This should be reflected in a search for the improvement of the 4 training variables

  • The volume , which is the number of training series that we can handle.
  • The load intensity , ie the loads we can lift.
  • The perceived intensity , that is the degree of effort that we can sustain in a session (identified in other terms in the degree of subsidence that we manage to complete).
  • The density , ie our ability to do so much work in a short time (low recovery time)

We understand that if the research in the long run is to increase the series, the loads, the degree of subsidence and the density of sessions then having more training sessions available is something extremely comfortable.

Imagine having to do 100 weekly series of all muscle groups. Having 5 sessions available you should do 20 sets for each session. Having 4 already you should make 25 each session. If you had only 3 instead you should deal with sessions made up of more than 30 series.

Of course we must see if the game is worth the candle, if it is comfortable and possible to go to the gym 5 days a week. If possible, however, we understand that a 20-series session allows us to work more precisely, to take more time to warm up, to set us well on each exercise and dedicate ourselves to every job in the best possible way.

Nutrient partitioning

With regards to the second point, high caloric dimensions also require a good ability to manage them. It will be logical to want these calories to be captured by the myocyte rather than by the adipocyte (that is, to benefit the muscle rather than the fat). In this context, a high frequency of training is a constant stimulus in this direction: our body will direct the nutrients always for the benefit of muscle tissue. This will result in less accumulation of fat and greater accumulation of muscle mass (the so-called ” lean bulk ” or ” clean mass “).

How many times to go to the gym to lose weight

Now let’s move on to the definition or weight loss phase. In this case the context is totally different, we consider that we are facing a hypo-feeding situation , in which the processes of muscle recovery are slowed down.

Volume decrease

From a training point of view we will first have to intervene on what are the Variables. We will first reduce the volume and increase the load intensity as much as possible. In a nutshell we will find ourselves doing some training in the perspective of the improvement (maintenance in truth) of the loads. This will allow us to maintain our ability to generate strength, even in caloric restriction regimes. At the same time, we will not tire too much muscle, ultimately ensuring a proper recovery.

Frequency reduction

So we understand that in such a context the frequency will be an absolutely sacrificable parameter and, in some cases, the thing is also functional. We always remain on one point, namely that the greater our training frequency (sustainable) and the better it will be for our results. So even if we are advanced, to lose weight we can go to the gym 3-4 times a week .

Conclusion: how many times to go to the gym?

So let’s see that, although the training frequency is a parameter that offers interesting ideas, this is an absolutely secondary factor. There are no minimum and maximum limits. Whatever our desire and availability, we can certainly set up a protocol that has a logic and guarantees us good results. So to the question ” How many times do you go to the gym? “What do you answer?

DEPENDS (but with full knowledge of the facts)

Team FitnessAlbum

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