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

Dane Woodland

Personal Strength Training by Jon-Erik Kawamoto

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

Craig Whittle

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

Krista Harding

Personal Strength Training by Thomas King

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin. Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising. So, I’ve only ever tried sticking with a gym routine twice in my life. Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening. Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me. I don’t have to think about what to do, because I’m told what to do. I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task. I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

Tara Stuckless

I heard really good things about it from my sister, and I could see the positive results she was getting. I needed to do something. I was overweight, depressed, and recovering from a back injury. I had reached a point where simply getting up out of a chair was becoming difficult. I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me. I’m so glad I did! After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise. The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout. As someone who was in poor physical condition starting out, I was worried about hurting myself. Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard. The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit. I feel well looked after.

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