JP Mullowney
JP Mullowney

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

  1. The number of workouts you need per week is based on your goals and your training experience.
  2. Research suggests that the minimum number of workouts per week which you should do to see results is two.
  3. 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

  1. 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.
  2. 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.
  3. 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

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

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