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

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

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