Once you start exercising with the aim of losing weight, you might want to start seeing results immediately Some gym-goers even think that the more they work out, the more quickly they’ll see results. However, most fitness experts agree that such a tactic can be ineffective at best and dangerous at worst.

If you’re not a trained athlete, your body will tell you that it’s not ready for such an intense workout schedule. You’ll become tired real fast and each gym session will become longer, less productive and more ineffective. We’re here to tell you how to balance out the space between workouts to keep your results as optimal as possible.

Number of workouts per week

One of the most common questions any gym trainer gets is: “how many days per week should I go to the gym?” The answer may vary depending on your lifestyle, diet and the specific exercises.

However, a few things should be made clear.

If you’re a beginner, there’s no use in working out every day of the week, especially if you’re going all in with 90-minute sessions and not varying the type of workout in a cardio-strength model.

That doesn’t mean that one day per week would be optimal though. If your goal is to lose weight, that’s unlikely to get you anywhere.

More often than not, it would be best to have a day off after each session for your body to recover. Additionally, you should alternate each session and concentrate on different types of exercises, whether it’s cardio, strength or oriented on certain parts of the body.

This will likely lead you to 3-4 workout days per week, stemming from a 60-90 minute session. Should you have the urge to squeeze in an extra workout, make sure you limit that session to a 30-60 minute timeframe.

When do I see the results?

Despite what you might have heard from various ads and fitness commercials, there is no definitive answer to that question. After all, there is a myriad of factors that should be taken into consideration: your diet, emotional backdrop, hormones, physical conditions, etc.

If you’re doing everything right, you should see some small but noticeable changes in the first few weeks. However, nothing visibly changes for about a month or two, or even longer. That’s normal and this should not be worrying you.

Nevertheless, it’s pretty hard to distinguish whether nothing changes and it should be that way or if you’re doing something wrong. For that reason, we highly recommend seeking the advice of a personal trainer, as well as sticking to your diet and getting plenty of sleep.