How often do you go to the gym

Needtolose3 · June 2012

hi guys

I haven't been to the gym in like years. The trainer has set me a program but I wanted to know how many times I should go to see results.

The trainer said mimium 3 times, he's set me to do weights first then cardio

Ne help grateful

Thanks in adVance

stfuriada · June 2012

5x a week ( 2x with a trainer, 3x my own)

20 min cardio warm up for days with trainer, then 30 mins of him putting me through hell.
15- 20 mins regular cardio + 10 mins HIIT then 30-45 mins lifting on my own.

dwightdegroff · June 2012

Haven't been in years... have been working out at home.

jacksonpt · June 2012

At the gym I only lift, cardio happens outside. If you're asking about the gym specifically, then 3-4x per week during the off season, 1-2x per week during tri season.

If you're asking about workouts in gerneral, then 5-7 days per week year round.

andrea9873 · June 2012

First of all, so glad you are making the commitment to yourself to get healthy and fit.

I would advise you stick with what your trainer is telling you which is Minimally 3 times per week no less than that. as your endurance and strength improves, you will find that you WANT to work out more often. I find that running outside 3 times weekly plus using the weights at the gym 4 times per week is helping me slowly see the results.

(Aside from that I honestly don't like being trapped in a crowed building full of sweaty people so I'm trying to talk my husband into us building a home gym.

xipow · June 2012

I do a minimum of 30 minutes of cardio 6 days a week. Usually, bicycle or elliptical. I also do 6 days of 30-45 min of resistance (strength) training. Mon, Wed, Fri I do upper body, Tues, Thurs, Sat I do lower body. During the workday, I will take a few breaks and walk, jump rope, or go on a short bike ride.

I have been doing my current plan for about 7 months. I have lost about 60 pounds of fat and gained 10 pounds of muscle.
My current plan-

Workout Plan 6/19/2012

Monday
Warm-up:
Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

Weight Resistance:
Pectorals- Dumbbell Flat Bench Press- 70x12, 75x10, 80x8

Pectorals- Machine Flys- 250x14, 270x12, 290x10

Biceps- Standing Dumbbell Curls- 40x12, 45x10, 50x8

Deltoids- Inverted Fly- 20x14, 25x12, 30x10

Triceps- Tricep push down- 85x12, 90x10, 95x8

Aerobic: Outdoor Bicycle- 30 min 1515-1600

Tuesday,
Warm-up:
Fast Jump Rope- 225 jumps, Shoulder stretching, elevated pushups-30

Weight Resistance:
Trapezium- Smith Machine Shrug- 245x14, 265x11, 285x6,

Latissimus dorsi- Pull Ups- (body weight (290) minus) 145x12, 140x10, 135x8

Glutes/Quads- Machine Leg Press- 270x12, 290x10, 310x8

Gastrocnemius- Calf Presses- 400x85, 400x75, 400x65

Hamstrings- Hamstring Curls- 150x12, 170x10, 190x8

Abdomen- Ab Crunch Machine- 105x50, 105x40, 105x30

Aerobic: Elliptical- level 16, 30 min

Wednesday
Warm-up:
Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

Weight Resistance:
Pectorals- Barbell Bench Press- 175x14, 225x11, 245x6,

Pectorals- Cable Flys- 35x14, 40x12, 42.5x10

Biceps- Preacher Bench Barbell Curls- 90x12, 95x10, 100x8

Deltoids- Machine Shoulder Press- 90x12, 95x10, 100x8

Triceps- Dips- 290(-110x14)=180, (-100x12)=190, (-90x10)=200

Aerobic: Exercise bike- 30 min

Thursday,
Warm-up:
Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

Weight Resistance:
Trapezium- Upright Row- 95x14, 105x12, 115x10

Latissimus dorsi- Cable Row- 200x12, 220x10, 240x8

Glutes/Quads- Free Motion Machine Squat-180x14, 220x11, 260x6

Hamstrings- Deadlifts- 185x12, 235x10, 255x8

Gastrocnemius- Donkey Calf Raises- 275x30, 325x15, 345x10

Abdomen- Decline Crunch- 1x30, 1x15, 1x10

Aerobic: Outdoor Bicycle- 30 min, 1515-1600

Friday,
Warm-up:
Fast Jump Rope- 250 jumps, Shoulder stretching, elevated pushups-30

Weight Resistance:
Pectorals- Incline Barbell Bench Press- 155x10, 175x8, 195x4

Pectorals- Dumbbell Flys- 35x14, 40x12, 45x10

Biceps- Dumbbell Hammer Curls- 40x12, 45x10, 50x8

Deltoids- Dumbbell three way lifts- 20x12x3

Triceps- Close Grip Bench Press- 135x10, 140x10, 145x8

Aerobic: Exercise Bike- 30 min

Saturday,
Warm-up:
Fast Jump Rope- 250jumps, Shoulder stretching, elevated pushups-30

Weight Resistance-
Trapezium- Calf Machine Shoulder Shrug 380x14, 400x11, 420x6

Latissimus- T-Bar Row- 120x12, 140x10, 160x8

Glutes/Quads- Dumbbell Lunges- 30x10x3

Gastrocnemius- Calf Machine- 400x12, 420x10, 440x8

Hamstrings- Glute Ham Raise- body weight x10x3

Abdomen- Knee or Leg Raise- 1x30, 1x25, 1x20

Aerobic: Elliptical- 30 min level 16

*Weights are in pounds. When using dumbbells I only list the weight of one dumbbell rather than the combined weight of both.

NelehY · June 2012

Mon + Wed + Fri @ 45mins Alternating between Gym and swimming

Sat + Sun 1 hour swimming

...much perfer swimming to gym!!

fifedawg · June 2012

At least 3x's each week.

30-45 minutes Cardio (Treadmill--15 minute mile, Elliptical 12 minute mile).

Resistance Machines 30-45 Minutes (Circuit of 20 reps per machine (upper and lower body).

60 minute walk around the neighborhood, moderate speed (not a slow walk, but not jogging). An hour in the pool is great, too.

I recommend starting a simple routine, and sticking to it. Results will be felt before you see them. Stick with it, and you WILL see them---Guaranteed!! Good Luck...You CAN do it!!!

hesn92 · June 2012

I go to work out 3x a week. But my gym also has an outdoor pool so I take my son there on the other days.

BAMFMeredith · June 2012

I probably hit the gym 6, sometimes 7 days a week. I break up my workouts though, so my week has been looking like this lately:

Sunday: Heavy strength training
Monday: Cardio Kickboxing class (although last night I opted to hit up the stairmaster and the pool instead)
Tuesday: HIIT on the treadmill for about 40 minutes
Wednesday: Heavy strength training
Thursday: HIIT on the treadmill for about 50 minutes
Friday: Heavy strength training
Saturday: Long run outside, then head to the gym to swim laps

I often will take a rest day in there somewhere (or go to happy hour or something) so I'll move things around. For example this week I'm having happy hour on Thursday, so I'm going to move that HIIT to Wednesday with my strength training. I keep my workouts around an hour long at the longest so if I need to double up on a day to take another day off I can.

Plus my son is like obsessed with our gym (we're pretty spoiled, we go to Lifetime Fitness and they have an amazing kids activity center) so it makes it easier to go more often.

yarmiah · June 2012

When I started in 2009 (@180lbs) from a sedentary lifestyle, I committed to hitting the gym Mon, Wed, and Fri over my lunch hour,
and was strictly doing cardio- eliptical, treadmill walks or Arc Trainer. After a few months I figured it couldnt hurt to go everyday over my lunchhour, as I my primary motivation was to get healthier, not necessarily losing weight at this point.

By spring of 2010, I met my trainer who not only incorporated strength training into my routine, but he also reveiwed my diet/eating habits which I heeded. After 6 months, with his help, I lost @30lbs and as of today have maintained the loss.

My current routine is still hitting the gym M-F over my lunch hour. A mix of cardio and strngth training M,W, F and all cardio on T and TH.

I never thought I would become a "gymrat", but I actually look forward to and enjoy working out now!

mama2shi · June 2012

Going every night this week since I am trying to hit 3,500 calories. Usually about 4 - 5 times.

JustJennie1 · June 2012

Every day. 30 min cardio then hour and a half of heavy weight lifting. Every day. We also do a brisk walk with the dog for about an hour. An example:

Monday: Cardio/Chest/Legs
Tuesday: Cardio/Back/Abs
Wed: Cardio/Shoulders/Legs
Thurs: Cardio/Tri's/Abs
Fri: Cardio/Bi's/Legs
Sat & Sun - 3 long, brisk walks with the dog.

I wouldn't mind hitting the gym on the weekends too but I don't see that happening. I think that I'm going to incorporate a home workout on Saturday and Sunday if the gym isn't possible.

On the weekends we will typically walk the dog a few times. I'd like to hit the gym then as well but so far it hasn't happened.

Bobby_Clerici · June 2012

I train every day - LOVE IT!
The average American watched over 4 hours of TV daily, and these are the very ones who can't find time to exercise.
And they wonder...
Just follow your trainers advice and go for slow, steady progress as recommended n MFP.
You are ON YOUR WAY!

ninerbuff · June 2012

Well since I work there EVERYDAY. But for my own workouts I go 5x a week.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

kylee_marie · June 2012

i try and do my week like this, although having a 5 year old and FT job can interfere

Sunday: Gym (45 minutes interval cardio) 45 minutes strength training
Monday: Rest, maybe take a walk with the kid/dogs
Tuesday: Workout DVD (right now: Jillian's The Biggest Winner)
Wednesday: Gym (45 minutes interval cardio) 45 minutes strength training
Thursday: Gym (45 minutes interval cardio) 45 minutes strength training
Friday: Workout DVD
Saturday: Gym (45 minutes interval cardio) 45 minutes strength training

herownkindofwonderfull · June 2012

I go 5-6 times a week.
3 days I focus on strength training, and the other 2-3 I do high intensity cardio.

I am usually there for 2-3 hours if I can fit it in; 2 on my weight training days (30 min stretch, 60 min weights, 30 min cardio)

Angie_1MR · June 2012

5-6 workouts a week, 60 minutes of weights, 30 minutes of cardio

V3ggieL0vinGinger · June 2012

3 or 4 times a week. But I work out almost everyday.

mama2mila · June 2012

I do an hour zumba class Saturdays, Mondays, and Wednesdays.
I go to the gym Tuesdays, Fridays, and Sundays. I spend about an hour at the gym, and do 15 min on either the elliptical or treadmill to warm up, then alternate doing circuit training on legs, core, or abs. Had a trainer for 8 weeks who killed me for an hour/week, and she taught me tons of exercises I should be working on. I have lost 28 pounds since January, and its pretty steady at losing 1 pound/week. Love it

TaintedVampyre · June 2012

I don't.

Only because I can't afford it. :mad:

AlphamaleBAMF · June 2012

I don't have a trainer but I go 5-6 days a week, sometimes 7. Sometimes i slack off and only go 3-4.

I usually walk 40 minutes to and 40 from gym and do weight training when I get there. Then I do cardio for about an hour or so.

itsDorian7 · June 2012

Well since I work there EVERYDAY. But for my own workouts I go 5x a week.

^^ Same here.

emstaley4 · June 2012

Right now I go 2x a week, Tues/Fri for 1 - 11/2 hours and sometimes 2hrs. I go to a private gym with a trainer so alot of times it's one on one or just a couple of us. It's a killer workout.

majones_orl · June 2012

3 - 4 and all cardio. Working to get into weights.

jplord · June 2012

I go at 5 am, 3 times a week and do the circuit room or the treadmill. 30 minute sessions each time.
I go in the evening 3-4 times a week (sometimes the same day) and do a 60 minute Zumba class or 30 minutes of treadmill and 30 minutes of circuit training or rowing and elliptical, or machines only for 30 minutes. Zumba is the best burn.
I hike on the weekends 60 to 120 minutes with hills and at a 3.5 mph pace, or go to the gym. Sometimes I spend 60 min to 120 min gardening and to count I have to work up a real lather, not just get my shirt wet.