How often should I go to the gym?

There is no one-size-fits-all answer to how often you should go to the gym. It depends on your fitness goals, schedule, and physical abilities. However, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, along with muscle-strengthening activities at least two days per week. It's important to listen to your body and not overdo it, as rest and recovery are also crucial for achieving fitness goals. It's best to consult with a personal trainer or healthcare professional to develop a workout plan that is tailored to your needs and abilities.

but If I want to build a lot of muscle?

If you want to build a lot of muscle, in addition to regular exercise, you may consider using supplements such as protein powders, amino acids, and creatine. According to a study of men exercising at gyms in Cape Town, younger men who spent more hours per week exercising in a gym and doing strength exercises were more likely to use supplements such as protein powders, amino acids, and creatine.

Another study conducted in Kermanshah City found that the most frequent reasons for consuming sports supplements among bodybuilders included muscle building. However, it's important to note that supplements should not be relied upon as a substitute for a healthy diet and exercise routine, and it's best to consult with a healthcare professional before starting any supplement regimen.

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Sebastian Chrzczonowski
Written by:
Sebastian Chrzczonowski
Personal Trainer and Fitness Coach, live in Edinburgh.

Sebastian answers the most frequently asked questions about training with him:

What is the recommended frequency for going to the gym?

The recommended frequency for going to the gym varies depending on your fitness goals and current level of physical activity. However, most experts recommend at least three to four times a week for general fitness and health.

Is it better to work out every day or take rest days?

It's important to give your body time to rest and recover between workouts, so it's generally not recommended to work out every day. Rest days can help prevent injury and give your muscles time to repair and grow. Depending on your fitness level, you may benefit from one or two rest days a week.

Can I still see results if I go to the gym only once or twice a week?

Yes, you can still see results if you go to the gym once or twice a week, but it may take longer to reach your fitness goals. Consistency is key, so it's important to make the most of your gym time by focusing on compound exercises, using proper form, and gradually increasing the intensity of your workouts.

Should I do cardio or strength training at the gym?

Both cardio and strength training are important components of a well-rounded fitness routine, so it's recommended to incorporate both into your workouts. Depending on your fitness goals, you may choose to focus more on one than the other. For example, if you want to build muscle, you may prioritise strength training, while if you want to improve cardiovascular endurance, you may prioritize cardio.

What if I can't make it to the gym as often as I'd like?

If you can't make it to the gym as often as you'd like, there are still plenty of ways to stay active and fit. You can try at-home workouts, outdoor activities like running or hiking, or find other fitness classes or activities that fit your schedule. The most important thing is to stay consistent and make exercise a regular part of your routine.

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