Contrary to popular belief, you don’t have to go to the gym seven days a week for hours at a time to accomplish your fitness goals. In fact, you are more likely to experience gym burn-out faster if you do. Instead–and especially for beginners–it is important to start slow and build up your gym time systematically. The best way to start exercising consistently is to work out with an SF personal trainer who can keep you on track with your gym schedule.
How Often Should You Go to the Gym?
How often you should go to the gym depends on your fitness level and goals. Everyone needs to exercise. In fact, it is recommended that all adults engage in a combination of aerobic activity (cardio) and muscle-building activity (strength training) multiple times a week. How often you do your workouts at a gym is up to you. The most important thing is to start and stay consistent.
Gym Schedule for Beginners
2 to 3 days a week of full-body muscle-building workouts
1 to 2 days a week of at least 25 minutes of cardio (i.e. cycling, running, swimming, etc.)
Gym Schedule for Intermediates
3 to 4 days a week of full-body workouts with a higher level of intensity and measurable, strength-based progressions comprised of compound lifts
1 to 2 days a week of at least 25 minutes of cardio
Gym Schedule for Advanced Gym-Goers
4 to 5 days a week of muscle-building exercises at a quick enough pace to increase cardiovascular endurance.
The goal of exercising is overall health, not achieving a certain number of gym-days a week. If you work long hours and find yourself with only a few free mornings or evenings to go to the gym, that’s ok! You don’t have to go to the gym five times a week to see results. At Custom Fit, our SF personal trainers work within your schedule.
How Often Should You See a Personal Trainer?
How often you see a personal trainer also depends on your fitness level and goals. Beginners may walk into a gym and wonder where to start or how to use the equipment available. Advanced gym-goers may know how to exercise properly but are looking for someone to teach them new exercises or push them harder in their training. Because of this, everyone can benefit from seeing an SF personal trainer throughout their fitness journey.
Personal Training Schedule for Beginners
As a beginner, you should see a personal trainer two to three times a week for six weeks to start. This helps you establish a consistent fitness routine, which is important in the beginning. It is also a good opportunity to learn new workouts and techniques and ensure you perform exercises in the safest way possible. If you lift weights that are too heavy for you or with improper form, you can injure yourself. So, if you are just starting at the gym, it is important to train with a personal trainer before going out on your own.
At Custom Fit, we have SF personal trainers for beginners to help you build a solid foundation for gym success.
Personal Training Schedule for Intermediates
After seeing a personal trainer two to three times a week for six weeks, you have two options: cut down on your personal training sessions to one to two times a week and exercise on your own the other days or stick with your training schedule. There are many benefits of working out with a personal trainer. One is that a trainer keeps you accountable and motivated. Because of this, even after your six initial weeks of learning the gym, it’s not a bad idea to keep up with your training sessions.
Personal Training Schedule for Advanced Gym-Goers
Even for the most gym-savvy people, working out with a personal trainer has its benefits. You can learn new exercises, accomplish even greater fitness goals, and stay consistent with your fitness routine. By scheduling a training session once a week, you set yourself up for success for the rest of the week.
At Custom Fit, we offer a variety of training programs with SF personal trainers. And for the days where you are working out alone, you can utilize our open gym.
Tips for Staying Consistent with Fitness
There are many ways to stay motivated to workout. If you want to make your health and fitness a priority but have a hard time staying consistent, follow these tips for success:
1. Start Slow
There is no need to “go hard in the paint” your first few weeks of going to the gym. Start slow. This is best for your body, especially if you’ve lived a relatively sedentary lifestyle. For the greatest gym success, start going to the gym two to three days a week for four weeks. Then go from there.
2. Make a Plan (and stick to it)
Once you decide how many days a week you will go to the gym, make a plan for success. Decide whether you will workout in the morning before work, in the afternoon on lunch, or in the evening when all of your other responsibilities are taken care of. The more consistent schedule you create for yourself, the more likely you will be to stay consistent at the gym.
3. Set Short-Term Goals
You may have a big, long-term fitness goal–to lose 50 pounds, compete in a fitness competition, or go to the gym consistently five days a week–and that’s great. The best way to accomplish your big fitness goals is to set short-term goals along the way. Short-term goals are easier to accomplish, and each time you do, you have something to celebrate. This forward momentum will keep you motivated to achieve your big goals.
4. Hire an SF Personal Trainer
One of the greatest investments you can make is in yourself. Your health is vital, so it is important to make it a priority. By working with an SF personal trainer, you will not only reach and exceed your fitness goals, but you will improve your life overall.
Work Out with Custom Fit, a San Francisco Gym
At Custom Fit, we know the value of exercise, which is why we are committed to providing you with the best SF gym experience possible. Our trainers are available every day of the week to help you establish a consistent workout routine and safe gym practices. Plus, you can reserve our private studio for your own workouts with our new San Francisco open gym. Find out more today!