Stopped seeing results? Try increasing your workout frequency!

Whether you are just beginning on your journey to better health and fitness or you are already well on your way, at some point you have likely wondered, “How many workouts per week do I need?”. A quick Google search will tell you that you need 150 minutes of moderate activity per week. This however will likely lead to more questions than actual clarity. Thankfully, by the end of this article you will be well equipped and able to determine how many workouts per week you need.

The Facts

The number of workouts you need per week is based on your goals and your training experience.
Research suggests that the minimum number of workouts per week which you should do to see results is two.
With that in mind though, exercise and results share a dose response relationship! To see continued results, you must continually challenge yourself! This involves increasing the frequency (and intensity) of your training at certain training milestones (see point 1 below).

The Science

In the most recent version of ”Essentials of Strength Training and Condition”, the NSCA recommends that to see continual results, beginner trainees (<2 Months) should train 1-2 times per week, intermediate trainees (2-6 months) should train 2-3 times per week while advanced trainees (>1 year) should train 3-4 times per week.
In a study conducted by McLester et al. (2000), the authors found that 3 training sessions per week produced significantly greater increases in lean body mass (muscle) and strength than 1 training session per week.
Another study by Kraemar and Ratamess (2004) suggests that 2-3 days per week are necessary to see improvement while 1-2 sessions per week are necessary to simply maintain existing training adaptations. The authors note though that when the object of training is continual improvement, 4 days is better than 3 which is superior to 2 which produces more improvement than 1.

The Take Home Message

Training frequency can be a confusing topic. There are many differing opinions and many different training programs which have proven successful.The single most important factor is that the training frequency fits you. Specifically, your training experience, goals, needs, and availability. If you are not sure if you training the appropriate number of times per week, or you feel that your results have begun to stagnate, please ask Jon, Danica, or myself for tips and suggestions on how you can continue to see improvement from your training routine.

If we have not had the pleasure of training you at JKC and you feel like you could use that extra push to be your best self, please see our Services Page for more information about joining the JKC Family.

Prepared for the JKC blog by Coach Thomas.

Photo credit: JP Mullowney

Dave Sullivan

Personal Strength Training by Thomas King

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

Darrin Goulding

Personal Strength Training by Jon-Erik Kawamoto

Ros Emberley

I am turning 67 next month and I started my journey with JKC in 2018. Seven years ago I experienced significant foot pain which had a negative impact on my day to day activities. I learned that issues in other parts of the body need to be addressed to achieve a positive result. My doctor (Dr. Jessica Wade) suggested, along with some other therapies, that I could benefit from the conditioning JKC had to offer. I previously had not trained in any gym. I observed how many gyms operated and had a sense that JKC would be more my style: training in a small group setting, having such personal attention, and a program meeting my specific needs is fantastic! I love the atmosphere at the gym. Everyone is accepted and you feel supported and comfortable.

Chris Spurvey

Nutritional Coaching by Julia Howard

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

Jon Howard

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

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