“How many days a week do I need to train?”
A question I get asked a lot. The answer? It depends.
Here are the 5 key considerations I discuss with clients in order to determine how many days they can or should be training…
What is realistic?
How many days can you realistically commit to every week? Can you commit to 6 sessions per week, EVERY WEEK? No? Then don’t train 6 days per week! Master consistency THEN increase frequency.
Your training age / experience level
If you’re new to training your training frequency will be less than experienced individuals. Generally, the longer you’ve been training, the more you need to train to see results. Your body also becomes better conditioned to manage the demands of training, so frequency and volume can be higher.
Maximum Recoverable Volume (MRV)
MRV = The maximum amount of training you can do and still recover well enough to perform at the same level in your next session. This is largely dictated by training age. But also, your ability to manage recovery through other recovery protocols (nutrition, sleep, etc.). Those new to training will have a lower MRV than experienced individuals. However, even experienced athletes will have a limit as to how much training volume they can recover from. You want to find the sweet spot – training enough to create the desired adaptions, but not tipping over the other side and training more than you can recover from. When you exceed your MRV your performance will start to decline.
Your Goals
Some goals will require a higher level of training than others. If you have set a goal which demands a high volume of training, consider the previous 3 points and decide if that goal is realistic for you right now given your lifestyle and training experience.
Minimum Effective Dose (MED)
What is the MED for your goal? i.e. what is the minimum you can do and still reach your goal? If you can successfully achieve your goals training 3-4 days per week, why train 6 days per week if it’s going to serve you no additional benefit?
When it comes to training, more is not always better. Rest days are essential. If you’re not taking rest days, you’re doing it wrong ✌🏼🏋🏼♀️
For any help or advice on training, drop me a message.
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