by Clean Machine

Identifying the Optimal Frequency and Intensity for Your Workouts

Fit woman working out

In today's world, working out and intensity go hand in hand. There's no “one size fits all” magic formula for the masses; it's completely unique for every athlete. Training smart and training hard are separate entities, yet the question remains: “How much and how often should I workout?”

Over the course of healthy regimens for the devout exerciser, a simple rule of thumb is to gauge your goals against the effort you're willing to give. If you have laid out a schedule of nutrition, specific muscle exercises, the rep loads and when to adjust, and the hours necessary to accommodate it all, you are on the best path to a successful training routine.

How Much Is Too Much?

Let's say your goal is to increase muscle mass and decrease fat. A common strategy is to gradually stack the weights slowly over time approximately every two weeks. If a competition is in the future, make sure you have a personal trainer or fitness coach to guide your every move. They have the education and expertise to ensure safety and proper performance to meet your goals.

If you are unable to hire a trainer, there are specific measures that can help you attain more solid muscle. Incremental weight training requires patience and practice. Going gangbusters in the beginning because it's fashionable might only set you up for failure and injury. Training smart means knowing when to back off and when to move forward.

  • Determine your weekly workout schedule. Are you interested in training with weights, machines, bands, freeform, CrossFit, P90x, or any practice that involves a level you are comfortable with? Getting on board from the onset will alleviate wavering decisions. Know what you want and stick to it.
  • How much body fat are you hoping to lose? Measure your body composition according to the BMI (body mass index) and figure out the healthiest way to gain muscle and eliminate excess fat. It takes time. There are no quick fixes.
  • Try not to increase your reps, tempo, and weights too soon. Allow your body to adapt to your current regimen for at least a week or two. Once you've hit a comfort zone and no changes are happening in your body, time to set the goal higher.
  • Overtraining is a deadly word. If you're feeling exhausted yet wanting to remain on schedule with your plan, listen to your body. Rest. Then rest some more if you're not seeing any results. Overtraining can set you back rather than move you forward. Another sign of overtraining is your body hanging onto weight. Cortisol, which is the insulin regulator, has been thrown off whack and refuses to budge, making it even more difficult to lose weight. If you're gaining unnecessary weight and still on schedule with your workouts, cortisol (aka your stress levels) could be the factor.

Are You Ready to Overhaul Your Workout Schedule?

When going to the gym or fitness center, it is just as important as how much you lift and the intensity you put forth. Your workout schedule has to be planned right down to the nearest second for you to see results. How often you exercise can be everything to your success. It might be time for an overhaul.

Fit man working out

Remember to only increase your weights 5% every two weeks. This gives your muscles and tendons time to adapt. As mentioned earlier, adaptation is everything. It signals intensity, increases when to slow down, when to rest, and when to have patience. The goal is attainable, it just boils down to adaptation and how you manage the changes occurring within your body and during your workouts.

Scheduling your fitness is primary. Being mindful of your capabilities and goals is secondary. Charting your nutrition throughout the process is mandatory. If all of these elements are present, there's no reason that training smart will elude you. The objective is to allow the changes to happen. These changes might be alarming early on. However, once you have adapted to your schedule, overhauling it from time to time will produce the most effectiveness.

Final Thoughts

Training smart is your most epic accomplishment. The idea that you have a wealth of health at your fingertips and the idea that you can access it, makes for a top-notch outcome for gaining muscle and reducing fat. When to train and how to train, is the secret ingredient. If you do the work, whether you hired a trainer or are flying solo, the results will prove that you have invested the energy into your body. It's no small thing to learn how to be smart in the weight room, in fitness classes, and in life. Be proud to be that person who shows up, does the work, and reaps the rewards of smart training.

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Please keep in mind when reading this post or consuming any information on our website: 

  1. Clean Machine strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Clean Machine is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
  2. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Clean Machine from any and all claims or causes of action, known or unknown, arising out of Clean Machine’s content.
  3. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice.
  4. Clean Machine (cleanmachineonline.com) is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this site.  You are encouraged to consult with your doctor with regard to this information contained on or through this website.  After reading articles, watching videos or reading other content from this website, you are encouraged to review the information carefully with your professional healthcare provider.
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