You’ve probably heard that you need to exercise every day to lose weight, but that’s not always the case. In fact, working out 3–4 times per week is often just as effective, if not more sustainable, for long-term weight loss. Let’s dive into how often you should exercise for weight loss and how to maximize your results.
3–4 Workouts Per Week: The Sweet Spot
For most people, working out 3–4 times per week is plenty to see weight loss results. The key is making those sessions count by focusing on intensity and consistency. Aim for a mix of strength training, cardio, and flexibility work to hit all the important aspects of fitness.
Full-Body Workouts vs. Splits
Full-body workouts are ideal for those who want to get the most out of their time. They work multiple muscle groups in one session, which helps you burn more calories and build lean muscle. Alternatively, splitting workouts into upper and lower body days can help you focus on specific areas.
Incorporating Cardio
While strength training is great for building muscle and increasing metabolism, cardio can help you burn additional calories and improve heart health. Aim for 2-3 cardio sessions per week, including activities like walking, cycling, or running.
More Movement Throughout the Day
Exercise isn’t just about your scheduled workouts—it’s about increasing your overall movement. Try to increase your daily step count by walking more, taking the stairs, or doing short bursts of activity throughout the day. This will support your weight loss goals without needing extra workout time.
Rest and Recovery
Don’t forget that if you want to lose weight, recovery is just as important as your workouts. Be sure to give yourself at least one or two rest days per week, and use these days for active recovery, like stretching or walking.
Takeaway:
For weight loss, consistency and balance are key. Aim for 3–4 workouts per week, add some cardio, and make sure you’re moving throughout the day. Pair that with proper rest, and you’ll see results without burning out.
By: Coach John
