How often should I resistance train

This post solely focuses on the time spent on resistance training; it does not include the time required for cardiovascular activities - which is another imperative for a healthy disposition.DISCLAIMER

Before we get into this, let me clarify two critical points:

One, Muscles don't grow in the gym

Most people have a misconception that the gym is where you get stronger, your muscles grow, and your body composition changes. However, most need to realise that the gym has the opposite effect on your body. What you are doing in the gym is damaging, tearing down the muscles. The muscles then grow and get stronger, and your body changes outside of this with good-quality rest & nutrition.

Two, You don't need to spend hours in the gym

Another misconception is how much time you need to spend in the gym/ training. We hear about our athletic heroes and sporting greats who dedicate most of their lives to training, racking countless hours in the gym. Yet, as you can see from the TIME pyramid, a healthy lifelong disposition requires the smallest amount of time allocated to it compared to the other fundamentals.

How little time? Some of my clients spend as little as two hours a week on resistance training; considering there are 168 hours in a week, that's 1.19% of an entire week; now, you can see why this sits at the top of the pyramid. On the other hand, the most I believe anyone should spend resistance training is three and a half hours; that's still only 2.08% of an entire week.

So, how do you work out how much time YOU should spend in the gym?

First, build your TIME equation: 

Results = (Why × Consistency) - Non-Negotiables

Ideally, the first thing you will do to determine how often you should train is focus on building your TIME equation. This will then help you objectively identify the environment you are operating within - which will give you the time you can regularly and consistently prioritise for training—each week.

I'd like you to please read this blog for full details on how to build your equation.

Second, decide on your current level of fitness and experience based on the following buckets:

Regardless of how much available time your environment allows you to prioritise for training. You must also consider your previous training history - fail to consider this, you'll be on a one-way street to injury, fatigue and burnout.

• No to very little training or experience/ history: 3

• Currently, train but with no plan, focus, goals, schedule etc.: 3 to 4

• Currently trained, ideally with a good level of experience: 4 to 5

You now have the number of days per week you will be able to consistently train each week, which will also be within the sweet spot to challenge, push and progress you while limiting any stress, burnout or fatigue.

3x per week:

For each session, you will be doing a full body workout and leaving one day rest between each session with a two-day rest before you rotate back to the first session again, as an example:

4x per week:

Each session will mainly focus on a specific part of the body, and you will also leave one day rest between each session, except for two days you will train consecutively. The important thing here is you always train the furthest opposing muscles back to back. So, for example, arms on Friday would be followed by legs Saturday.

5x per week:

Each session will solely focus on an individual body part; you will train each day consecutively and have two days rest before you rotate back to the start, as an example:

There you have it. You have just determined the perfect training schedule specific to you, and it is something you can prioritise around the environment that is your life. It is, however, essential that you revisit this schedule as and when any of the following things change:

1. You get stronger, and your body adapts, enabling you to handle a more significant training load.

2. Something changes within the 'Non-Negotiable' part of your TIME equation