Do you want to know how many days a week and how long you should workout each day to still not be sore after two days? Working out is a great way to stay healthy and build strength.
You need to learn about your body to get the best results from your workout. Once you establish what your body can and can’t do, you can select the training that best meets your needs.
But how often should you workout? And how long should your workouts be? These are essential questions, so let’s examine the answers and why they matter.
How Many Days a Week Should You Workout?
The short answer is it depends on your genetics, environment, and behaviors. Your personal goals and circumstances will help determine how often you should work out each week. However, there are some general guidelines that most people can use as a starting point.
The American Heart Association (AHA) recommends that adults get 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. They also suggest doing strength training exercises at least twice a week on non-consecutive days.
Finally, use progressive overload to start slowly and increase the work as you become more comfortable working out. There is nothing wrong with trying one day a week and gradually building up to two to three times a week. The type of workout program will also determine how many days you can workout your body.
How Long Should You Workout a Day?
Again, this varies depending on your goals and level of fitness. However, if you’re starting, the AHA suggests aiming for 30 minutes per day at least five days a week for beginners. If you’re already active but want to increase the intensity of your workouts, then aim for 45–60 minutes per day with rest days between sessions. This will give your body time to recover from the increased physical activity and allow you to build up endurance over time gradually.
If you are starting, try a 5 x 5 workout program which requires five reps and sets for each exercise. Finally, use compound lifts such as squats, deadlifts, rows, and shoulder presses as the foundation of your workout. Also, sprinkle in three single-joint exercises, like the bicep curls, leg extensions, and leg curls. When starting, it’s best to build strength and athleticism first. This can be done with a full-body workout that incorporates a 5 x 5 workout program.
Still Sore After 2 Days? Should You Work Out?
This is a tricky question because soreness after working out can mean different things for different people. Generally speaking, it’s usually okay to work out if you’re feeling sore but not in pain or discomfort—but listen to your body! If you feel like something isn’t right, or you don’t feel up to working out that day, give yourself some extra rest time and wait until the soreness subsides before getting back into it again.
Final Thoughts: How Many Days a Week Should You Workout Without Being Sore?
Working out regularly is essential to staying fit and healthy, but figuring out how often and how long to workout can be tricky.
Generally speaking, most people should aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise every week, along with at least two days of strength training exercises on non-consecutive days each week.
When you doubt whether or not to work out when feeling sore aftertwo2 days, always listen to your body—it knows best! With these guidelines in mind, anyone can start building the fitness routine that works best for them!