- 2 hours in the gym 5 days a week Frequency: You should exercise at least 5 days a week. They are hard, challenging and make me sweat, but I don’t have to spend hours at the gym anymore. Reply reply Dec 16, 2024 · This means hitting the gym 6 days a week is out of the question, but you don’t want to give up on working out altogether. My sleeping pills require me to get 9+ hours of sleep just to be able to function, but I get your point. e most of the days… so in reality. Adding 2 leg days to your workout split can significantly increase the rate of muscle growth. No single program is going to be perfect. Aug 13, 2022 · Day 2: Interval HIIT run for 20 to 30 minutes; Day 3: Strength train for 40 to 50 minutes; Time at the Gym Per Week: 2. Take at least one day a week for rest, nothing strenuous. Nov 13, 2021 · How to Design a 2-Hour Workout Routine? Working out two hours a day can be great if your workout plan is well-crafted. e. 0 for another semester (thank god). If you are already doing 5 day splits, you can simply replace your current split with one below. Even if you have the time to commit at the gym, its not always the best decision. Yes, I myself used to train for 1. 1 hour commute each way bumps you to 11. To maintain your weight and cardiovascular health, you will need to exercise for at least 30 minutes three days a week. Currently doing PPL split 3 days a week 1. It may just be perfect for certain people. Benefits of a 2-Hour Workout. You can also perform a 2-day push/pull/legs program, alternating weekly. As a result, you’ll be training the muscles of the glutes and legs 3 times per week, which is a solid training frequency to elicit growth. 41 year old dad of a 5 year old and 6 month old. Previous research from the same researchers found that those exercising five days a Oct 17, 2019 · Day one works legs and shoulder, day 2 is purely upper body focused, day 3 is a glute focused training day, day 4 is upper focused again, and we wrap up the week with another leg workout. 5. Butt Kicks (weighted) 5. I work 60 hours, hit the gym 4-5 days a week, and even do martial arts twice a week in the afternoons. 2 push days (1 bench 1 overhead) 2 pull days (1 deadlift 1 back accessory) and a squat day. 6 years later. May 11, 2015 · If you're training 5 times a week, you could be wasting your time (well, wasting 2 days anyway). Full-body on a 2-day split means performing two sessions where you train all major muscle groups. Not great, but not bad. A perfect 5=day split considers more than just what body part is trained each day. Some people can work out 6 days a week and be fine and make good gains. 5 miles per hour, and We would like to show you a description here but the site won’t allow us. Everyone is different. Turn off the TV, power down the Xbox, or prepare a few meals in advance so you can open up some free time. Below are some common types of 5 day splits and who they work best for: 5 Day Workout Split: Each Muscle Twice a Week. I find different benefits to each one. 7-8 hours a week. I also add 15-20 m of HIIT 3xweek and 10 -15m stretching on off days. If you feel like you need a rest day during the week, you can workout Monday-Wednesday, have a rest day on Thursday, workout Friday and Saturday, and take your final rest Sep 27, 2009 · Day 1 - Workout 1 Day 2 - Cardio Day 3 - Cardio and Abs Day 4 - Workout 2 Day 5 - Cardio Day 6 - Cardio and Abs Day 7 - play soccer . Mountain Climbers 4. My classes are scattered through the day, like on Monday I have a class from 8 to 10 and another one from 14-18. If you hit the gym hard and efficiently for just 30 minutes 6 days a week you will get into great shape in 6 months. I lift 5 days a week and kickbox or box for an hour afterwards 3-4 times a week. In contrast, the three-day-a-week group saw increased concentric and eccentric bicep strength, proving a higher training frequency was better for building strength. Or look up Arnold's Twice-a-day Split, I used that when I was younger and trained 6 days a week for 2-3hrs per session. Feb 2, 2019 · The 5-day split workout routine to build muscle. If you want, you can do 3 x 5 for all the compound lifts. 4. That works for me. Aug 10, 2020 · For example, 30 minutes of brisk walking (3. Other male actors, such as Brad Pitt and Ryan Reynolds, have trained just as hard for action movie roles. You need to have rest days. Now, after more than a year of working out everyday (there were days that I got sick and or had to work really late, so I couldn't workout), I have found that on working days 7 hours has enabled me to either get to the gym in the morning (6 AM) or simply feel well rested to go to the gym later in the day (5PM). Evenings, about 4 or 5, usually focused on stregth. If you and your friend run the same routine and you workout 2 hours and he works out 1 hour because you take 3-5 min breaks and he takes like 1-2 min breaks then you get the same volume but your volume will be better quality since youre going into your working sets with a lot more rest time. Choose a different machine than you used on the first day so you can continue challenging different muscle groups throughout the week. The total should be at least 150 minutes per week. Gym, 3 times a week for 2 hours per session 2 hours of committing to the office on a bike, used to be 5 when I went into the office for 5 days a week. Dec 2, 2023 · Engage in a moderate aerobic activity such as brisk walking for 30 minutes a day for 5 days a week AND work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) 2 days a Mar 27, 2023 · The group that trained only two days a week for four weeks saw no significant strength changes. As you would have noticed, I do not do legs at all - except for the running. I’m totally free 2-3 night a week and basically all weekend. I go to the gym 5-7 days a week and I go to the gym typically 8-12 times a week because I split my workout sessions in the morning and afternoon approximately 1. Right now my workout routine is 9-10 hours a week of classes (mind you 2 hours are yoga and 2 hours are aqua fit). Similarly, while doing two days a week of general strength work will support muscle growth , to reach maximum muscle-building potential you need to focus on training each muscle group twice a week, according to a review in Sports Medicine. Think about it. 5 and 3. I claim I workout 6 days a week but in reality its 5 (though seven days a week 1-2+ hours of cardio. It’s much easier to find four days to work out without having to sacrifice too much as the weekend counts as two days, and you only need to find two more days to work out I go work out right after work, home by 7ish. 10-15 min warm up/stretching, 60-80 mins of lifting, ~20 mins of cardio, occasionally a 5-10 min cooldown. It’s frequently recommended to have at least 1 rest day each week, but bumping that up to 2 rest days a week gives your muscles even more opportunities to recover and grow. Jul 19, 2023 · Getting a few hours of exercise per week is good for your heart whether you choose lots of short workouts or one marathon gym session. 5 to 2. My workouts are somewhere between 2. For day three of your cardio workout plan, use the treadmill, elliptical, stationary bike or stair stepper to perform intervals at a 2-1 work/recovery ratio for 30 minutes. Jul 25, 2024 · Clinical exercise physiologist Erik Van Iterson Phd recommends a rather manageable '30-minute workout five or more days a week that raises your heart rate for the duration of the activity, or try If something is important you make time. and Jun 26, 2019 · 2. While also hitting the gym 5 days a week. Yes, that's the point. 2 lift days, 2 swim 2 hours of lifting, one hour of cardio, 30 min walk to the gym there and back, 4-5 days a week. I started off 5-6 days a week, just recently stuck to 4 days a week, mentally I feel better because I know during those four days I’m giving it my all. The whole "you have to workout under an hour" always sounded like bro science to me. 5 hours. Gain even more benefits by being active at least 300 minutes (5 hours) per week. What I do is divide all of my bodyweight stuff into two separate set that cover all the bases and I alternate those sets every other day. In general, expect your strength workouts to span 20 to 90 minutes. 5 to 3. This 5-day split is designed to target each major muscle group twice a week. Once in a while I can manage it in 2-2. Fireman Butt Kicks 8. 5 hrs of gym per day - it's a huge time investment but I have nothing else going on that's important so what the hell. Start a bedtime routine, take a warm shower, read for 30 min prior, etc. 5-2 hrs in the gym a day and have plenty of time to do things I enjoy such as hanging with friends or playing video games while still working 25+ hours a week. I've been on that program for about 4 months now and have lost over 40 lbs. I do cardio just about 5-7 days a week and weights usually 2-3 times a week. 5 hours 6 times a week training (and around 40 minutes of getting there and back, every time :( ), 1 hour meal prep every 5 days, 1. But if you are trying to lose weight, you may need to exercise for an hour or more on most days of the week. Here’s how you can divide the two-hour gym workout: 10-minute Dynamic Warm-up Oct 24, 2021 · The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent) In 1988, Graves et al. So - 9 to 15 hours. that is only 3 - 4 hours of exercise a week, about the same as strong lifts or any other beginner program. Was thinking of the 5 Day Body Part Split Workout (may have to modify any lunges due to knees). The less days per week you workout, the more intense you want those workouts to be. The best approach is to do it directly before or after work so you don't have time to relax. 2 days upper body, 2 days lower body (high weight/low reps), 1 day lower body (med weight/high reps), 1 day at least a 5 mile run, 1 day of true rest. I sometimes need 2 or 3 days of rest in between each workout (I workout with clients multiple times a day lifting 5000+ lbs in volume) so im only lifting 2-3x a week max, but staying active for around 10-25 hours a week. To me, its a necessity. A 2-hour workout routine must include a combination of a dynamic warm-up, low-impact cardio, strength training, and post-workout stretching. Now I only lift 3 days a week with each session no more than one hour of lifting. In the past I did 15 sets per workout and even that took a good 1:15. It would be Mon-Sat and just the morning session on Sunday. I would recommend going to 4x per week if you want to maximize gains, but if you like your SL split and can't do that, you're still gonna see progress. When I was focusing only on bodybuilding, usually went 4-5 times a week to the gym and the average time was 1,5 hour with 1 compound and 4-5 isolation exercises(~4 sets each). Oct 4, 2021 · A complete guide to the full body workout routine, including the 2-day, 3-day and 4-day versions of this split, and three free programs to use. I used to get in and get out in an hour, but I always spend a lot of time at the end of my workouts training abs or doing cardio. , 5 days of training and 2 days of recovery each week. I can still have 1-1. org I'm usually 90 mins to 2 hours. Sep 27, 2009 · This is a 5 day workout, 5 days on 2 days off. That's why I do a minimalist full Body routine 2 days a week,[] , I only have to train 2 times a week and the routine still doesn't take too much time That's good. . Plank (Hover) 7. I have football on 3 other days of the week (2 days training, 1 day game) so I try to avoid those days, so that leaves me with 1 day off. The biggest problem of going 3 times a week is that unless if you’re extremely disciplined person. I still squeeze in one or two long(er) distance runs in each week because I like to switch it up and running relieves stress My friend competes in powerlifting and does double days 4-5 days a week. In a recent article (here) I demonstrated how 3-days per week was equally effective to training 5-days per week for building muscle i. I also feel better. Jan 1, 2020 · For most beginners (and even seasoned athletes), I suggest training for 45–90 mins, three times a week. Even though you might feel like your body can handle more, remember that your I spend about 1. He does his main lifts for the day (some combination of the squat, bench, and deadlift) and then the second session are his accessory lifts, typically 3-5 movements. 5 hour days with the drive and prep for work/shower. In this article, I demonstrate the best 5-day workout routine. Dec 12, 2024 · Should I workout 5 or 6 days a week? How Many Days a Week Should I Work Out for Best Results? In an ideal world, you should work out 5-6 days a week for best results. I thought I'd recovered from anorexia but think there was some level of remaining exercise addiction. A good target for weight loss is working out for an hour a day, five days a week; you can also spread those five hours of exercise out however you like in the week. Workouts Can Be Shorter. I also run 2-3 miles on upper body days. 3. 7 days if you have at least one day be focused on injury prevention (flexibility, muscle stability, and cardio if cutting can even be useful). Time . However if you do higher intensity activity, than it halves to 75-150. Focus on high-intensity cardio with rest Jan 19, 2024 · Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week. A study found that performing just six eccentric contractions (the lowering phase of a movement) five days a week was significantly more effective for muscle growth than 30 contractions in a Let’s take a closer look at the benefits, risks, and expert advice regarding 2-hour workouts. Now I am running 5 days a week at about 40mins per session. More calorie burn: Spending 2 hours exercising can help you Example: 4 weeks of 5 days per week only a quick 30 minute workout but very high intensity. I work a combination of 10 hour days and 13. Related Article: How To Deload For Bodybuilding (Ultimate Guide) 2. Without further ado, let’s move right into our wholesome 5 day gym workout schedule: Day 1- Legs; Day 2- Push; Day 3- Pull; Day 4- Leg; Day 5- Upper; Day 6- Off; Day 7- Off The activity factor lightly active corresponds to walking 2 hours per day, moderately active corresponds to walking 3 hours per day, very active corresponds to walking 4 hours per day, and extra active corresponds to walking 5 hours per day (20 miles). But to each, their own. Pre-children I would have been in the gym for about 12 hours a week, powerlifting volume took ages. Standing on One Foot Hammer Yes, 6 days a week is healthy. I’m in the gym sometimes for 3 hours, but it’s usually because Ill do an hour of static Calisthenics skills, then 2 hours of lifting. So I usually spend 1 1/2 - 2 hours in the gym 5-6 days a week. Jan 6, 2025 · So, how many times a week should you go to the gym, based on your personal goals? Here’s a general guide: Weight loss: 3 to 4 times a week; Building muscle: 4 to 5 times a week; Maintaining good health: 2 to 3 times a week; Goal: Lose Weight For weight loss, go to the gym three or four times a week. I just upped it gradually. In summary, it is generally recommended that 2-3 rest days a week is optimum. I was losing muscle instead of gaining. It’s not just about the duration of each session; frequency matters, too. So some weeks will be four 10 hour days and some weeks will be three 13. Google Sheiko, I do a my own variation of that and can train from 2-4hrs a a session with anywhere from 5-10 sessions a week. 2–3 exercises 5 days per week. But if you can’t get those sessions in the locker, try a full-body workout plan or even a push-pull-legs approach instead. hour and a half to 2 hours each time, i 4 or 5. I was getting more and more tired. v. Nov 24, 2023 · This routine equates to about 30 minutes of exercise 5 days a week. And while working 20 hours of a part time job and commuting. I can do a little something at home every day but I don’t have a full 2-3 hours block at the end or beginning of the day to go to the gym, I only have that a couple days per week. 12 hour days turn into 13. It's only bad if you can't be flexible with the 5 days in a row and force it when you aren't able to or need a break. Oct 14, 2009 · Plus I run on a treadmill for 1. Take away 8 for sleep and you still have 5 hours. You'll see much better progress this way. Feb 26, 2016 · If I normally follow a 5×5 style of training for my compound exercises (5 sets of 5 reps each), I would drop it to 4 sets for 5 reps for a week and see where that takes me. 5 hours of eating every day, 8 hours of sleep. There’s nothing wrong with this, but it makes split training difficult. The soreness goes away after a while (I still only do leg day on Friday or Saturday though), and sleeping in doesn't matter as long as you get around 6-8 hours of sleep and eat well. Even light-intensity activity can offset some of the risks of being sedentary. As my workout progresses I would gradually reduce my training intensity and resting periods and by the time I get to my isolation exercises, I’m training in the 10-15 rep My alarm goes off at 0345, I go work construction for eight hours, gym, school twice a week. For people to ask if they go to the gym for too long, I tell them they don't spend enough time. Each giant set is 2 or 3 movements, with 4 sets each. I go to the gym 3xweek and take MMA classes for 1hr 3 times per week. I walk at least 45 mins and stretch every day including rest day. Then 4 weeks of 5 days per week 1 hour workout with increased intensity Continue that process until you are where you want to be. This is because your leg muscles, made up of your quads What is the best 2 day split workout routine? For gaining muscle, the best 2 day split workout is one that involves working each muscle group twice a week. If you are really tired, don't force yourself to go. 5 to 2 hours. I'm on a PPL routine and spend 1:45 in the gym to do about 23 sets. Feb 9, 2019 · If you can truly hit your 5-a-week workouts without issue, this split training program is THE best workout for you. I workout 1 hour a day from Mon to Fri so 5 hours of bodyweight training (mostly do push up/dip/pull up/row and some holding exc on rings for now). The majority of the gym rats who have a similar workout schedule to me are there for at least a large portion of that time as well. 5 years 5-6 days a week and I'm not some massive guy, just strong, defined and fit. Dec 12, 2022 · How many rest days should you have a week? Summary. If you think of the recommended exercise guidelines, which suggest you do cardio at least 5 days a week, strength training all your muscle groups at least 2 times a week, and stretching after every workout, it seems like you need hours a day just to fit it all in. Why do we recommend more shorter workouts? When you go more than four days without swimming, you lose your “feel of the water. If you're in the gym for 2. That allows you to focus on more muscles at any given time. These workouts should involve a mix of strength training and cardio exercise. I have time to watch a couple of t. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set. Since you're lifing 6 days a week, I'd try to hit chest, back and legs 2-3x each per week but with less exercises per muscle group each session. Monitor recovery. Working out 1-2 sometimes 2+ hours at the gym 6 days a week and barely had anything to show for it. It takes 15 minutes to do one set. They are based on our 5 day ULPPL and 5 day PPL split routines. But big picture 2 hrs strength training and 2 hrs cardio per week is more than 1/2 hour per day of legit exercise which puts you way ahead of most of the public in e. About 30 minutes is the official recommendation, in addition to at least two sessions per week of muscle-strengthening activity or exercise. Spend less time sitting. This workout is designed to have you hitting the gym Monday - Friday with Saturday and Sunday as your rest days. 5/2 hours per day walking (to the gym, then to work then home again). 5 hour sessions. Lorado/Getty Images 2023-07-19T21:11:37Z A good split is usually needing to be full body 2 times a week, not just once a week. a 3-day full body routine VS a 5-day split routine. 4 days a week, usually 1:30, maybe 2 hours if its a power day. doing cardio exercise 3 to 4 days a week and strength training 2 to 3 days a week. Dec 14, 2023 · In this article, we have two 5 day workout splits both with 2 leg days. When I did Starting Strength, I was only there for an hour but I'm working on PHAT. 5 to 2 hours at the gym 5 days a week with yoga on the sixth. However, if you’re just trying to maintain your current level of muscle mass, something like a 2-day upper/lower split, or a 2-day push/pull split, would work fine. There are times when there is unscheduled outstation visit once every 3-4 months and my miss the Gym routine for 10-15 days. I started Jan 1 doing three days a week at the gym but wasn't making enough progress so now I'm doing 5-6 days a week. If that kind of time commitment turns you away from a life full of gains so be it. The majority of guys only train three times per week. I miss the routine of gyming every day but can’t knock the My husband and I work out together, we spend about 2 hours a day 5 days a week, the other 2 days are just cardio days with no weights which are our rest days and we're only there for about an hour. Recoverability is a big factor when you’re hitting the gym 5-days per week. Ideally, vary your workouts throughout the week, alternating between endurance sessions lasting more than 30 minutes, targeted muscle strengthening, stretching and gentle activities, such as yoga or Pilates. That would probably put me at 5 hours of weekly lifting + 2 hours cardio. I compete in Men's Physique naturally now. Because I already swim 2 hours a day so it would be 14 hours a week swimming already. Plus 3 times jogging x 30mins = 1. Dec 16, 2024 · What Are the Benefits of a 3-Days-a-Week Full Body Workout? Working out 3 days a week for 1 hour or just 30 minutes has the following potential benefits: Saves on time. Personally I like a variety of 4 day a week and 5 day a week training throughout the year. I work a 8-5 job 5 days a week. 6 days is totally fine as long as you don't have grueling 2 hour sessions each day. I’ve been able to keep my 4. Yeah disbrow days usually take me 3-4. My biggest takeaway though is consistency, twice a week is fine if you actually go twice a week every week Jul 19, 2019 · I'm am 65 yr old male (I have been a L2 gym instructor in the past), not done much in the last 1. Oct 6, 2023 · In this article, we’ll explore the question of whether working out 2 hours a day is sufficient to achieve your fitness goals. What works best for me is having a gym at work and doing two or three 15 minute gym breaks a day. Then 4 weeks of 5 days per week 1 hour workout with reduced intensity. Will also drop in some cardio (bike & Light spin) What are your thoughts? Working out 1 day per week is infinitely better than not working out at all. the US. ) home gym then 3 full body days or (upper/lower)x2 + arms If you set out to do 5 days a week, don't stress if one week you have things pop up and you can only go 4. The average working adult must make time for work obligations, socializing, family obligations, and hobbies, all in a mere 24 hours each day. A large health study reported in 2011 suggests that all adults -- including seniors -- can benefit from as little as 15 minutes per day of moderately heart-pumping exercise. Going from a sedentary lifestyle to 5 days of lifting and cardio is just asking for injury. Weight loss and weight maintenance are two primary reasons people venture into We would like to show you a description here but the site won’t allow us. Benefits of 2 leg days in your workout split Muscle growth. the wiki has a list of programs, but PHUL, PPL and PHAT are some of the more popular "step-up" (from something like strong lifts) and just cylce them in the 5 days you hit the gym, PPL is "6 days a week" but just do the 5 days one week, then the 6th day at the start of the next week, then day 1-4, etc. I'm doing modified PHAT program for a cut and I thoroughly enjoy it with my insanely busy schedule of work and school because it keeps me sane. That gives you 13 free hours a day. A 5 day workout split routine often involves training different muscles groups each workout session, which means you are training each particular muscle group once a week. To lose 1lb/wk requires 3500 calories of deficit, divided by 5 means 700 calories/hour. However, if you are new to exercise, a 2 hour workout can do more harm than good. Jan 11, 2025 · Doing this twice a week means you only spend a little over an hour in the gym. I also had to get serious about Sep 18, 2024 · Splitting your work over 5 training days makes the workouts easier, and it also gives you time to do more exercises—especially more isolation exercises. Nov 30, 2023 · If you're strength training only one day per week, aim for a 60- to 90-minute session; those who train two or three days a week should try for 45- to 60-minute sessions; and 20- to 60-minute sessions for people who train four or five days a week. But if I added a dedicated 15-20 minutes on a specialty exercise like handstands to every day it would for sure take over 2 hours! My light weight/high rep days take about 2 hours, which I do twice a week - but that's doing 6 giant sets of movements which I superset together. Or look up any powerlifting program with decent volume for that matter. #2. This still gives me an incredible amount of free time after working about 45+ hours a week. I was 13yo when I started doing double trainings, from 10-12yr its just the 3-hour afternoon session and the Sunday morning session. Not much free time on my hands. But how does a structured, weekly 5-day routine improve your health? With regards to that, we shall examine several essential benefits that come with working out 5 days a week. If someone works out 2-3 days per week, I recommend full body workouts with rest days in between. Yes I saw great results, I lost weight, but I eventually I realized that it wasn't something that I could maintain long-term. A 5 day split is a workout routine that splits your weekly training into 5 days – 5 workouts per week on 5 different days. most of your routine is actually not going to the gym Main exercise for the day (say Push day, sometimes 2 main exercises) spend about 10minutes say BB Strict press and or incline bench, then another chest exercise at 5 minutes tops, then a circuit of a chest/triceps/delts. 5yrs. Sep 27, 2009 · You'll be working out 5 days each week and have 2 rest days. Jan 17, 2020 · When you train 5 days a week, you need to make sure you are being efficient. Yes it is long, it will take you 1. X Lunges holding dumbbells 2. When you’re new to the gym, Rest Days: 4 to 5 days per week. In THT training we use: With three workouts a week, say Monday/Wednesday/Friday, you can do a 2-workout split and the most amount of time between workouts will be 5 days. 5 hours depending on the specific day. Mar 20, 2014 · I have just recently started hiit workouts instead of going to the gym 5 days a week! I am IN LOVE with hiit workouts. So, there are two ways to program a 5-day split: You could do short workouts. 45 minutes to an hour is enough for a strength workout. So it only takes up time 2-3 days during my work week. First session in the morning at about 5 or 6, usually heavily cardio based. For me it's around 20-21 hours a week. Feb 28, 2025 · Is 2 hours a day in the gym good? Those who need to lose weight might need even more. At the moment I've been going to the gym 3 days a week, with each session going any between 1. My advice is to start out just lifting and then gradually work your way into doing more cardio. You can't just take a 3-day routine, run it 5+ days per week, and expect good things. I'd say 3-4 is good at the start while your body is getting used to the added stress from the gym, but after a few good months of consistency adding in a 5th and eventually 6th day can be useful. in 7 days of a week. But I sometimes only have 40 min to train, so I just switch up the training. 5 hours, but I always regret the joint pain. In normal times I used to cycle commute (70 miles per week), 1h20 netball on Mondays, cross train 5 hrs per week, 2x circuits classes and weights 4-5 days per week. This varies slightly depending on your training age and objectives, but sticking to this advice will help reduce the chance of injury, help you recover adequately and help support long term gains. If you're a sedentary person/work an office job like me the gym is the only exercise you get all day. If I go too hard or don't space things out enough, my body gets pretty worn out. 5-6 hours weekly isn’t much, but it’s better than not doing anything. I got a ton of strength and some good gains. I'm thinking about toning it down to only 4/5 weekly gym days and 2 runs. If the gym is packed (usually Mondays) we're there for 2. 5 hours a week isn't enough to lose fat practically speaking. Been having short work days - I go in a 7am and leave at 3pm. If you are jumping from a 3-day or 4 day split, take the time to adjust to the increased demands, whether they are mental or physical. But it is only 2 days a week. 5 hours, three days per week - and your buddy is in the gym for 30 minutes, seven days per week - who's working out more? Measuring workouts in minutes is still silly, but gets the point across. Avg. 5 hours otherwise my shoulders and elbows get too testy. 1. shows and even play a few hours of video games. Right now 5 days a week. The 5 days a week, 150-300 minutes of cardio a week are the guidelines for optimal health benefits. See full list on seniorfitness. 5 hours a week is enough to gain substantial muscle (if you use the time right) -- but you can't gain substantial muscle and lose fat at the same time. Sometimes more. The flexibility and focus on recovery and life outside the gym that 4 days provides is huge, and I find that when I'm lifting 4 days a week I have better workout adherence and better diet adherence. Break up exercise into shorter workouts of at least 10 minutes. 2 Warm up sets to be completed on 1st exercise per bodypart. Now that I switched to powerlifting it went up to 2-2,5 hours and its because I need to rest more between the compound sets. Edit: as for protein you’ll have enough in your diet for your starting gains. g. Do whatever it takes to find that extra hour or two so you can train. stock of your 8-5 is 9 hours. Jul 14, 2021 · Routine 1: 5 Day Strength Training for Bodybuilding Routine 2: 5 Day Workout Plan for Weight Loss and Toning Recommended Program Duration: 12 Weeks Duration/Session: 60-90 Minutes Fortunately, we’ve developed an effective 5 days a week workout plan to help you in your fitness journey. Jump Rope 3. I'm pretty extreme, it turns out, and I know not everyone can do it. Your getting on here and getting 100 different opinions. In contrast, a 2 day upper/lower split means doing one lower-body and one upper-body workout each week. Jul 14, 2024 · In practice, that looks like working out for one hour, five days a week. I’ve done this the last year or so and have seen see so much better progress. I have pretty long rest times (3-5 minutes depends on muscle) cuz I’ve found if I go to the next set too fast I can’t lift as hard or as heavy My gym workouts last about 1. Dec 31, 2022 · If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. You can likely google how much protein you need. Workout notes: A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. I work 12 hour days at a physical job in a factory, 48 hours a week minimum, often 72 hour weeks. I used to hit the gym for 2 hours 4-5 times per week adding body weight, free weights and crazy cardio. For a past few months was working 10-12 hours 5 AbcAbc ist basically the same a 2 Times a week full Body workout Monday and Thursday with every full Body workout dragged out over three days. My PRs in exercises were dropping. Plus I noticed just from my one leg day I don’t fully recover until my fourth day of working out 😂😂 I say, do what works for you if you do it and you mentally find it challenging, 4 days could work. Movie stars can afford to train for several hours because training is part of their job. This is a simple, brutally-effective 5-day workout routine designed to maximize muscle mass while keeping you stage lean. But if you're a young guy, go for it. Apr 29, 2021 · After all, the average bodybuilder probably works out for 90 minutes per workout, 4-5 days per week, far exceeding the CDC’s recommendations of 75 minutes of high-intensity training per week. I am finding better results with the decreased daily volume but increased frequency and weekly volume. An hour every morning before work and 1. I use to spend a lot of time in the gym on a 3-4 day a week program; maybe 1-1. For some people, it can be hard to make time for an hour workout 5 days a week, and they end up missing days here and there, which then throws off the routine. I work out about 4-5 days a week and always on Saturday and Sunday (8:30am). To put it in perspective, I have trained for 3. People should really consider trying or at the very least enjoying going to the gym enough to not feel like they’ll die if they stay for more than an hour May 17, 2023 · When it comes to exercise, there are so many ways to schedule it so it best fits both your schedule and your needs. How much time do you have per week to train? If you only have two hours per week to swim, we always recommend swimming three 40-minute workouts per week, as opposed to one two-hour swim workout. I have a home gym that has 0-70lb adjustable kettlebells, 5-90lb dumbbells, rowing machine, barbell, 500lbs in bumpers, and a power rack. The same is true for many group exercise participants, who probably do 3-5 60-minute classes per week. My great grandma loves watching our 4 month old she finds it therapeutic. 5 hours every session. People can workout 7 days per week, but need to be careful with intensity then. Typically 10-12 hours a week in the gym (2 hours, 5-6 workouts a week) plus the occasional bouldering or lion dance session. Jan 7, 2025 · One retrospective study of over 37,000 people found those who did their week's worth of physical activity over just one of two days had the same reduction in cardiovascular disease risk as those Nov 24, 2020 · 5 Days a Week: 3 Days a Week: 3-5 Days a Week: Intensity: Moderate Intensity: Vigorous Intensity: A mix of moderate and vigorous workouts: Duration: 30 minutes per workout/150 minutes per week: 20-25 minutes per workout/75 minutes per week: 20-30 Minutes Nov 14, 2020 · If you’re working out 5 days per week, I was spending 2-3 hours after work in the gym and not getting enough sleep. Start with 15 minute sessions, then gradually at time as your body adapts. The more variety you can include in terms of the types of exercise you do, the better. Aug 5, 2023 · For a 5 day bro split to work, you need to be consistent with training 5 days a week, every week. 5 miles per hour) can burn about 140 calories. Muffin Tops 6. 5 - 2hrs. also i would like to alternates for - 1. Working out for an hour a day, 5 times a week, is a huge time investment. To balance your schedule, adopt the 5:2 rule, i. 10 studied 50 men and women accustomed to strength training and tested them on 12 weeks of reduced training frequency, going from 2 or 3 days per week to 0, 1 or 2 days per week. Some make great gains working out 3-4 days a week. 5 hours per session 6 days of the week. Still you can make it work, and many sports people repeat workouts frequently depending on their goals. there’s a very high chance that you’ll slack away eventually. 5 hours though if I wanted I could finish them under an hour(the extra time is spend socializing). We’ll take a closer look at the science behind exercise and delve into some key factors that determine the effectiveness of your workout routine. Anything less is insufficient, and anything more (such as 5 days a week, or 6 days a week) usually results in over-training, unless you know what you’re doing. Doing whole body every day may not be effective. My heavy chest/tri days usually are closer to 2 hours. Saturday and Sunday are off. Below are 15 different splits you can use for 5 day workout routines to spice up your hours in the gym. Aug 24, 2024 · Duration: The minimum time for moderately intense aerobic exercise is 30 minutes five days each week, but you will get even more benefits if you exercise for 60 minutes daily. However, hitting the gym three times a week isn’t exactly a workout routine. Although I'd say once your start progressing with a routine your increased rest times will make it very hard to hit 45 minutes. 5hrs. (job/illness) Want to loose the weight & build a bit of muscle. 2 1 hour sessions. 5 to 2 kilometers on all five days. spend time 1. More strenuous exercises, such as climbing stairs or running, burn more calories per hour. Nov 13, 2013 · All you will need to accomplish this mission is 1 to 2 hours per week. Usually, it would be 2hours in the morning 3 hours in the afternoon (alternate days it would be 1 hour gym, 2 hours swim). This is where the 4-day lifting routine comes in. If I'm just doing a quad focused leg day or something it may be closer to 80-90 mins May 14, 2024 · Your Training Frequency: 2 to 3 times per week. A 2-hour workout can have several benefits if done correctly: Increased endurance: Longer workouts can improve your cardiovascular fitness and endurance levels. Are you going light Dec 16, 2024 · Which 5 day split works best for you will depend on your fitness goals, training experience, and personal preferences. So that's a nice target, something to be proud of, and something you can build on (to say 5 hours total / week eventually). Honestly, I do more of a 3 day 2 week split to be honest, and that is way more sustainable for my lifestyle, and I get a body part in every 2 weeks. 5-2 hours each session. You should likely adjust your focus each day to work on a different movement(s). Fitness especially in running is generally gauging if you're getting faster, and so managing you're intensities matter more. Following a 5-day training split may mean that you can spend less time in the gym. It fits his uni schedule better, otherwise he would go just once a day. I see some of you are doing 5-7 lifts in an hour and I don't understand how. Well obviously it matters how you spend the time, but you can absolutely get pretty fit with 45 minutes/day 5 days/week. However, I have a problem, an obsession like no other Hi, I started working out again at the gym about a month and a half ago and I’ve been signing up for so many classes because honestly I have so much fun and feel great after. 5 hour days. For example, you might go for a brisk two-hour hike on one day, then work out for an hour on another three days of the week. #1 Weight loss. Based on that, working out 2 hours per day might not be a very big stretch for most people. The best thing for a natural lifter is frequency. Jan 29, 2024 · Walking boasts all the health and fitness then it might be good to take one rest day a week or A 155-pound person burns 133 calories per 30 minutes of walking at 3. ” 5-6 days. I'm eating pretty strictly above maintenance, but I'm starting to feel like garbage, and a lot of things that are supposed to be fun in my life are starting to feel like distractions on my gym journey. The most notable split options are full-body and upper/lower. When Sylvester Stallone was training for "Rocky," he would train up to five hours a day in order to get the right muscles and the right fighting moves. I would continue with the two days a week for a month and then ramp it up to 5 days a week. you’re not going to the gym for 4 days i. vlmw mkam phav hbyeml mluybtxi ugcpenb irwmh kiwaxnha uwb gnsx cfnv aimy xntzv evfr ehqqco