Personal Training

HELP - How Many Days A Week Should I Train

 HELP - How Many Days A Week Should I Train
Nov 15, 2021
Personal Training

HELP - How Many Days A Week Should I Train

By

Casey

Dorrell

Coach

WHY TRAIN?

Training is TOOL that is used to improve individuals: Strength, Endurance, Power and overall BODY COMPOSITION. Training provides a stimulus – the purpose of a stimulus is to put your body in a position where an adaptive response occurs. For a training stimulus to work you MUST be in the right environment and frame of mind.

[ By training I am referring to a structured weights program.This doesn’t including low-intensity steady-state cardio ( e.g.walking). Walking I consider to be MOVEMENT and urge all clients to move daily.]

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HOW MANY DAYS SHOULD I TRAIN? ... THE ANSWER ...

☞ There is NO magic number.
☞ Everyone has DIFFERENT – Goals, priorities, timeframes, health levels and sporting history THEREFORE...

What works for one person may not work for the next.

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HOW TO FIND 'MY NUMBER?'

THE FIRST STEP - Assess what you have done in the PAST and what you are CURRENTLY doing.

SIGNS OF OVERTRAINING 

  1. Anxious if you miss a training session
  2. Loss of appetite
  3. Difficulty sleeping
  4. More aches & pains
  5. Performance plateaus
  6. Loss of menstrual cycle
  7. Unmotivated

SIGNS OF UNDER-TRAINING 

  1. Workout feels easy
  2. Technique hasn't improved
  3. Lack of progress
  4. You stopped having bad workouts
  5. Performance plateaus
  6. Your bored
  7. Overall fitness has decreased or stayed the same

HAVE YOU ... OR ARE YOU ... CURRENTLY:

☞ Overtraining?

☞ Under-training?

☞ Shortening or lengthening workouts?

☞ Letting your technique lack control

☞ Changing the tempo and range of motion on movements?

☞ Skipping warm-up or waisting time in warm-up?

☞ Not following your plan at all and just 'winged it'

 

I HAVE DONE ALL OF THE ABOVE... AND THIS IS WHY

I followed the guidance of my own thinking patterns, that 'practise makes perfect.'  I started training TWICE a day most days. This became a total of 10 - 12 sessions a week. Long term this approach didn't work as the time I spent in the gym didn't matching my lifestyle. MY RESULTS = Underperformed inside and outside of the gym, saw minimal body composition changes and sleep quality became heavily effected.

I then invested into a coach that promoted training 3 days a week. I trained 3 days a week for over a year. MY RESULTS = Loss of overall strength, developed structural imbalanced  (especially in gluts / quads), training felt easy and I got bored.

From overtraining to under-training, I learnt.

I wasn't asking the RIGHT questions, therefore I wasn’t getting the RIGHT results.

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THE SECOND STEP - ASK YOURSELF THE RIGHT QUESTIONS ?

☞       What are your goals?

☞       What is your timeframe ?

☞       What have you done in the past?

☞       Do you have any past injuries?

☞       What your relationship with food?

☞       What’s your schedule look like?

☞       What does your current sleep cycle and menstrual cycle look like ?

 

These questions are IMPORTANT. They help to develop a plan that you can execute and stick to in the long term. If your current health isn't in check - first address that issue and then start with regular movement / mobility exercise.

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...OKAY SO HOW MANY DAYS DO YOU WANT TO TRY, LET'S TAKE A LOOK:

2 - 3 Days

  • You are wanting to exercise around your busy schedule.
  • You are wanting overall improvements in fitness level.
  • Long term timeframe in reaching your goals.
  • You have high stress / on the go lifestyle.

4- 5 Days

  • You have training goals.
  • Training is a high priority.
  • You have or are willing to make the time to train.

6+ Days

  • Your goal is very specific and correlates with a timeframe.
  • Training is a main priority and is strong apart of your daily routine.
  • Coming back from an injury recovery or you have a strong focus on improving mobility / structural imbalances.

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Training should be challenging and fun. If you are dragging your feet into the gym – reassess your plan – step back and assess other areas of your health.

1.       Sleep

2.      Digestion

3.      Sun Light Exposer

4.      Stress

4.      Social Interactions

5.      Relationships with Self/Family/Friends

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TAKEAWAY LESSONS

☞       Create a REALISTIC plan that supports your health and GOALS.

☞       Reassess your plan when variables change.

☞       Their isn't ONE WAY to do things, find what works best for you and stay consistent.

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If you have any questions in regards to your health and fitness please feel free to reach out to my team or myself.

For any personal training interest please click the link below to leave your details and my management team will be in contact to run through our offered transformation packages.

CLICK HERE TO FILL OUT ONE OF OUR CONTACT FORMS

Our exclusive personal training studio is located at 8/591 Withers Road, Rouse Hill NSW Australia. We are of service to nearby Western Sydney suburbs such as north Rouse Hill, Kellyville, North Kellyville, Box Hill and Schofields.

Yours in health,

Michael Pritchatt

Owner & Founder of Mind Performance Health

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