What is the Best Workout Schedule?

Every day, we see people sharing on social media that they work out anywhere from one to seven days a week—all achieving incredible results from their efforts. Because of this, it’s hard to determine what workout schedule is right for you. It may seem like there should be a cut-and-dry answer, but the truth is, everybody is different. A beginner might see great results by working out three times per week, while a fitness novice may need to hit the gym six days a week to see the results that he or she is working for.

The most important thing to remember when starting a training program is to listen to your body. If you can’t quite get to three times a week, work out two days, and go for a long walk on the third day. You can always work up to more training. Know your limits.


Strength Training

While there is no one perfect number of days to work out, multiple sources state that strength training three or four times per week is optimal. When you strength train three or four times a week, you will be able to work in all of your muscle groups in just one week. Most people tend to group together specific muscle groups. Here is an example of a one-week, three-day strength-training workout:

Monday: Chest and Triceps
Tuesday: Rest
Wednesday: Back and Biceps
Thursday: Rest
Friday: Legs and Shoulders
Saturday: Rest
Sunday: Rest

In the case of maintenance, each individual should try to strength train at least twice a week. While this probably won’t get you bulging shoulders or a 12-pack, that isn’t the goal! The goal is to strengthen your joints and keep yourself on a healthy track as you get older.

When you begin to reach your 50s, strength training becomes even more important. Weightlifting just two times a week decreases your chance of developing osteoporosis—which can lead to fragile and even broken bones. Lifting weights can also strengthen your core which will give you better balance so there is less likelihood of you falling and breaking those bones.

There are countless benefits to strength training at any age. So, try to work some in each week.


Cardio

You may be thinking, all of that looks nice but I need cardio. We agree! Cardio should be done two or three times a week for 20 minutes or more. So, let’s be sure to add it into the schedule!

Monday: Chest and Triceps
Tuesday: Cardio and Abs
Wednesday: Rest
Thursday: Cardio
Friday: Legs and Shoulders
Saturday: Back and Biceps
Sunday: Rest

Your workouts are totally customizable. If you can only workout three days a week for an hour, try 30 minutes of weightlifting and then add in some cardio for 20 to 30 minutes on the same day Weightlifting before cardio has been proven to amp up results because cardio depletes more of your glycogen stores than weightlifting. This causes you to be weaker and unable to perform at your best when doing cardio before weightlifting.

Two women doing cardio at Chuze Fitness

 

All in One

If you can’t quite get to the gym five days a week and you still want to see results, add in a plyometric workout like Insanity, or try HIIT training. These exercises work your entire body while offering you cardio exercise at the same time. What’s better than making the most out of a tight schedule?

Rest and Relaxation

With all of this in mind, please remember to rest. Rest days allow your muscles, tissues, and nerves to rebuild. When you skip this crucial step you run the very real risk of injury. Allow up to 48 hours between training sessions for the same area of your body. This means you shouldn’t be doing ab exercises every day that you train.

In the world of, “Do, Do, Do,” resting can be a hard thing to wrap your mind around. However, you can rest assured knowing that your body is working—even on your days off.

With this knowledge in mind, we hope that you get out there and see your goals through. Remember: Know your limits and give your body time to rest and recover. With a smart exercise program, a healthy diet, and a healthy sleep pattern, there is no doubt that you will succeed!

11 thoughts on “What is the Best Workout Schedule?

  1. I’m addicted to the TTC…my normal schedule is Monday through Friday. I also spend usually an hour 1/2 on weights and abs also. I alternate upper and lower body every other day. Some days I also may add an additional class…Zumba, Buns and Belly or Tone and Sculpt. I also love the battle rope and the new core bags…You can usually find me in the gym from 6AM to 9 or 10AM. I rest on weekends

    1. Thank you for the comment, Robyn! It sounds like you are an all-star in the gym. Keep it up, but take advantage of those rest days!

  2. You are right choosing your overall weekly and daily workout schedule is one of the best solutions to create the weight training routine that is best suited for you. Great tips for a workout routine and defiantly helpful for everyone.

  3. Hey.
    I am training for mass, to bulk up and i am hitting single muscle group a day so can you please tell me that if i am doing anything wrong by looking at my workout routine? My routine is:

    Monday :Back+ Legs
    Tuesday : Chest + Forearms
    Wednesday: Bicep
    Thursday: Tricep+ Abs
    Friday: Off
    Saturday: Back+Legs
    Sunday : Chest+ forearms
    Monday: Bicep+abs
    Tuesday:Tricep+Abs
    and so on…….

    And i train shoulders at my home. Can you tell me that is this routine is right or wrong.

    1. Hello!

      Thanks so much for the question. The first piece of advice from us is: Don’t over-train. Some people can recover well with one rest day, but if your body is telling you to rest more, you should! This is because your muscles need time to heal themselves and rebuild after rigorous workouts. We’ve asked one of our certified personal trainers to chime in on this question, his recommended plan of action would be:

      Monday – Chest
      Tuesday – Legs
      Wednesday – Arms
      Thursday – Back
      Friday – Shoulders
      Saturday – Abs
      Sunday – Rest

      Try it out for a few weeks and let us know what you think! Also, be sure to keep proper form! Thank you so much for writing!

  4. II’m 45 years old and use to run, by i have 8 years without exercising, my skin turn loose, i really want to work legs, butts, lower back and abs, what do you think would be the best program?
    I just buy my membership at chuze.

    1. Thank you so much for writing us! This answer varies for each individual. But, please feel free to approach us at the Coach or Trainer desk at your club and we can give you some guidance! If you have Team Training at your club, it would be a wonderful place to start 🙂

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