How many days a week should I workout? This is a question that always comes up in an initial consultation. Some people are under the impression that in order to look amazing you have to spend every waking hour in the gym. I’m here to tell you that certainly isn’t true.
I personally will workout around 5-7 times a week but I am not lifting weights all of those days. Maybe on one day I will play pick up basketball or go on a hike. On another I will do calisthenics circuits. If you are lifting heavy weights 7 times a week it can actually be detrimental since you don’t allow your body enough time to recover.
In general, at minimum, you should be working out 3-4 times a week. If you choose to workout this many times per week I recommend using an upper/lower split or a full body routine. This way you hit the muscles frequently and effectively.
Is once a week enough? In my opinion no. It’s better than nothing but that simply isn’t enough to make significant progress.