What is the appropriate frequency of gym workouts for girls?

For the vast majority of ordinary girls who need to get in shape and improve their energy, 3-5 gym training times a week is the golden range that takes into account both effectiveness and sustainability. However, this number is never a hard target. You have to adjust it according to your actual situation. There is no need to stick to other people's check-in frequency.

Many veteran players who have been practicing for three or four years will tell you that practicing hard twice a week is enough to achieve results. I have a sister who works in Internet operations. It’s almost 10 o’clock every day when I get home from 996. I can only practice once in the evening when I get off work early one day in the middle of the week, and then spend an hour and a half at the club on the weekend. Every time I go there, I don’t take pictures at all, and I just jerk off for 40 minutes after warming up. Zhong Lili added another 20 minutes of aerobics and then left after training. She persisted for more than half a year and lost 4 points of body fat, and the faint vest line also appeared. She always said that instead of taking time to go to the gym to make up for the number of strokes, it is better to save enough energy to practice well once, which is enough to practice blindly three times.

Of course, there are girls who are addicted to training and feel that 5 times a week is not enough. A small fitness blogger I know relies on content production. She lies down completely and rests every week except Sunday, and spends the remaining 6 days in the gym. She does strength training one day and attends group classes or yoga one day.

When I first started practicing, I encountered the pitfall of frequency. I saw online bloggers saying that you must practice 5 times a week to achieve results. I was so tired after get off work every day that I couldn't keep my eyes open but I still rushed to the gym. As a result, I caught a cold and fever in less than a month. My aunt postponed it for almost two weeks. Later, I honestly In fact, I reduced the frequency to 3-4 times a week, alternating between two strength sessions and two aerobic sessions. If my waist dropped during my period, I would simply lie paralyzed at home. On the contrary, my condition has been very stable in the past two years, and my body fat has been maintained at around 20. Even the shoulder and neck pain that I suffered from sitting in the office has rarely occurred. If you mainly want to build muscle and build lines, don’t worry about not doing enough. You should leave at least 48 hours of rest time for the same muscle. Do shoulder, back, and leg training twice in the middle of the week, and add chest and core training on the weekend. This will just turn all parts around without overtraining.

In fact, there is really no need to worry about the standard frequency table on the Internet. It just depends on your state after practice: if you wake up refreshed the next day and can climb the third floor without losing breath, then this frequency is suitable for you.； If you find it difficult to even twist the cap of a mineral water bottle after practicing, or you are so sleepy at work that you can't wake up even after drinking three cups of coffee, then you must adjust your training downwards. After all, fitness is to add points to your life, not to add another KPI for you. The most appropriate frequency is the rhythm that can be sustained for a long time.