How Often Should I Work Out?

Family work out

Family work out

How much you should work out depends a lot on what your goals are.

Some people just want to be healthy to play with kids and grand kids. Some people want to improve their time in a race or increase their strength in a competition. Others want to improve their athletic performance. The list goes on and on.  The most common goals that we help people with at DeVetter Fitness are weight loss, body fat loss and maintenance once they have reached those goals.   So, for the purposes of this article I am going to stick to weight loss, body fat loss and maintenance of those goals once accomplished.

We talk a lot about nutrition with our clients because it is so important to weight loss, body fat loss, over all health and just how you function in general.  And eating healthy is counter cultural.

The other main reason that we spend so much time talking nutrition is that when some one works out at DeVetter Fitness we give them every thing that they need from a work out stand point to be successful, so nutrition is the other main variable to dial in.

So, how often should you work out to lose weight or body fat? 

The American College of Sports Medicine recommends 5 times per week for an hour per session.

That is our recommendation as well. At least 5 times per week.

Some people have asked if it is ok to work out more often than that. To that we always tell them that you can definitely work out more than 5 times per week if you can make the time to do so. In fact you can add extra walking, jogging, rowing, elliptical and other types of cardiovascular and conditioning exercises in if you are really motivated.

Athletes and body builders often work out 2 times, sometimes 3 times per day, which is part of why they are in such great shape. So, you are welcome to do that if you have the time. The main thing that you need to be careful of with working out so often is over training. If you find yourself extra tired, groggy through out the day or even with a faster resting heart rate, then there is a good chance that  you are over training and should back off a bit.

Many of our clients do not have that much time.

DeVetter Fitness clients are typically regular busy people with jobs, families, outside activities and do not have excess time to work out. That is why many of our clients will work out here two to three times per week and find other cardiovascular exercise to do outside of here.

The nice thing about hitting it hard and getting to your goal is that it actually gets a bit easier once you reach your goal.

To maintain we recommend that you still work out a minimum of 3 times per week and ideally closer to 4 or 5 times per week (remember it’s about creating a lifestyle, not just dropping exercise and healthy eating after you get to your goals!)

So my recommendation is to hit it hard like a crazy mad man/women until you get to your goal.  Then just maintain many of the lifestyle habits that you have developed!

I hope this post helps!

If you have any questions post them below.

And if you would like to sign up for a free health and fitness consultation just e-mail me at


About devetter

I am a fitness coach in Omaha, NE who loves to help people achieve their health and fitness goals
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