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How Often Should You Work Out for Optimal Results?

by Repfuel Sports 06 Jun 2023 0 Comments

If you have also come across the question, "How often should you work out?". If yes, then get in line because you are not alone. The path to fitness can be confusing, with conflicting information and advice bombarding us from all directions. But fear not! We're here to shed light on the often perplexing question: How often should you work out? If your target is to lose those unwanted pounds and build your dream physique, then congrats because you've landed on the right page.

The Pursuit of Weight Loss:

In pursuit of losing those extra pounds, it's necessary to hit the right balance with both strength training and cardiovascular training. Remember, gradual progress is key to sustainable weight loss. To witness noticeable results on the scale and ensure long-term success, aim to work out at least four to five days per week. But if you are just beginning  your fitness journey,  then committing two to three days of your week is also a good start.

Combination of cardio and strength training is considered the best approach all around the world and rightly so.

cardio vascular exercise

Cardiovascular Exercise:

For effective weight loss, aim for either:

Performing moderate-intensity cardio for 30 minutes at least five times per week (totalling 150 minutes per week), or

25 minutes of aerobic exercise ( cardio)  three times per week (totalling 75 minutes per week).

You can uplift your weight loss journey by indulging yourself in a moderate-intensity of aerobic exercise for two days or either by incorporating two days of high-intensity interval training (HIIT).

Strength Training:

To complement your cardio routine and optimize muscle growth, dedicate two to three days per week to strength training. Try to include full-body movements like squats, deadlifts, and bench presses to maximize the benefits of strength training.

To supercharge your weight loss workouts:

Vary the intensity of your workouts by combining HIIT and moderate-intensity exercises.

Incorporate different forms of cardio, such as running, biking, and swimming, throughout the week.

Use circuit training while lifting weights to maintain a high-calorie burn. This involves performing a series of exercises without rest between each one. Recovery time that is usually provided in these kinds of exercises lies between 30-60 seconds that too at the end of the circuit; repeating these circuits two to three times helps in burning calories at a very high rate.

It is recommended to provide yourself with at least two days of recovery; otherwise, you'll end up getting over-trained, which will eventually hamper your muscle recovery.

muscle building

Building Muscles Like a Pro:

If your fitness goal revolves around gaining muscle, it's necessary to strike a delicate balance between cardio and strength training. Too little effort won't yield substantial gains, while excessive training can lead to overtraining and hinder your progress. Here's the golden rule for muscle gain:

Cardiovascular Exercise:

For muscle building, aim to incorporate two to three days of cardio per week. Opt for shorter, high-intensity sessions like 25 minutes of HIIT. This approach allows you to reap cardiovascular benefits while preserving your hard-earned muscles.

strength training

Strength Training:

To maximize muscle growth, hit the weights at least three days per week, a minimum of two strength training sessions per week is essential. Tailor your workouts and the number of strength training days based on your current fitness level.

Overcoming Plateaus:

Plateau is probably the worst place to be when we are talking about the muscle gain process, so if you are sitting on the plateau wondering how to progress further, fear not because we have got your back:

Increase the weight you lift to challenge your muscles further.

Swap out your current exercises for fresh ones that target the same muscle groups.

Modify the number of sets and reps you perform. Varying the rep range by combining lighter and heavier loads stimulates strength and muscle size gains. For example, keep your reps limited to three-five on your heavy days, while on your moderate days, you can increase those reps to eight-twelve reps, and on your light days, the rep range can go up to fifteen-twenty reps.

Allowing Ample Rest:

To promote muscle growth effectively, ensure you give your body sufficient rest between strength training sessions. Training the same muscle group continuously can lead to delayed recovery and  muscle loss. If taking complete rest days feels challenging, consider incorporating active rest days. Engage in gentle yoga or dedicate extra time to stretching to promote recovery.


You're now equipped with the knowledge related to the frequency of workouts based on your fitness goals. Remember, the perfect balance of cardio and strength training is key to achieving your desired outcomes. Now, we know your fitness doesn't just rely on training; nutrition also has a major role to play in booting your fitness journey. Here we present you with some incredible products that can elevate your performance and help you reach your goals faster.

Repfuel Sports: Enhancing Your Fitness Journey:

Introducing Repfuel Sports, a renowned sports nutritional brand committed to producing top-quality performance enhancement supplements. Here are two exceptional products to power your workouts:

Repfuel Sports Whey IN Advance Lean Protein:

This premium lean protein blend supports muscle recovery, repair, and growth. With its lip-smacking flavours and high-standard ingredients, it's a perfect support system for your fitness journey.

Repfuel Sports Strong 6 Protein:

Formulated to fuel your muscles and aid in recovery, this protein blend offers a comprehensive spectrum of amino acids. It's an excellent choice for those seeking muscle gains and enhanced performance.

Remember, your fitness journey is unique, and the right combination of supplements can help you maximize your results. Explore our full range of products, including Repfuel Sports Max Out Creatine, Enhanced BCAA, Defence Glutamine, L-CARNITINE, Bonfire Pre Workout, Omega 3 Fish Oil, and Multivitamin.

Start your fitness transformation today, armed with the knowledge of how often you should work out and the support of Repfuel Sports. Your goals are within reach—grab the opportunity and embark on an extraordinary journey to a healthier, stronger you!

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