How Often Should I Go to the Gym?

If you work with me as one of my personal training clients, this question isn’t an issue — I prepare a personalized schedule for you, and there’s your answer. But what if you’re in the other situation, reading my blog online and going to the gym on your own?

Normally, 3-4 times a week is plenty. Depending on what you’re doing at the gym, 4 can even be too much — it gives you only 3 recovery days per week, and if you’re doing some serious weight training (where you should be talking to a certified trainer anyway), you might need additional recovery days.

I’ve split it up into two categories — if you’re going to the gym a lot, I’ve got some easy ways to figure out if you’re going too much. And if you’re slacking off a bit, and not going enough, I’ve got some reminders of how often you should be hustling it over to the gym, and why regular attendance can make such a huge difference.

How To Know If You’re Going Too Often

Although a lot of people have the opposite problem (which I talk about below), there are certainly plenty of others who get into a real routine of going to the gym — and then suddenly start overdoing it.

First, if you’re going to the gym when you are actively, significantly sore, you’re likely going too much. There’s nothing wrong with being a bit sore after a workout, but that’s what recovery days are for.

If you’re constantly going to the gym sore, and “working through” the pain, you’re overdoing it. I often see people at the gym who make two bad decisions at the same time: they come to the gym too often, and they work out irresponsibly — too much weight, bad technique, no attempt made to listen to their bodies or adopt a plan that’s right for them.

If you think you’re hitting the gym too often, but you aren’t sure: talk to a trainer. Be honest about how often you come. Ask them to look up your number of visits on the computer, don’t minimize your soreness or previous injuries, and ask them to suggest you a new timetable.

Even the very act of speaking to a trainer who is often at the gym means that they’ll be watching out for you in the future — and if they notice you in there 5, 6 times one week, there’s a good chance they’ll come over and ask how you’re doing. Just because you feel comfortable in the gym doesn’t mean you can spend all your time there!

When You’re Not Going Enough

This one is a lot easier than going too much — basically, you should be getting a good workout in 3 times per week. If you’re coming less than that, and your reasons for not coming aren’t due to a sporting event, marathon, or other excuse to be active, you’re not coming enough.

Eventually, what started out as 3 visits/week can get reduced to 2, which finally reaches down and gets to 1. One strength training routine per week is better than zero, but it’s also a strange schedule to be on — you might feel like you have to (over)work everything because you haven’t been in 6-7 days, and that essential familiarity with the machines that comes with regular gym-going will be lost to you.

Your Comments

How often do you visit the gym or work out at home? Leave a comment with your personal routine — I always love to hear about how you’re getting it done for yourself!