When you take the time to recover and plan for the next couple of days, you will keep up this schedule for a long time and keep getting results. You care about your training and getting results, but you’re unsure about how often you should exercise so you get the best results for you.
“How often should I train” is a great question, and one that we get all the time. Really though, it comes down to you. Not everyone needs to train 6 days a week, nor should they, but finding that perfect balance for you will help you get more from the hard work you put in.
One of the main reasons CrossFit training works so well is the high intensity. Now just to be clear, my intensity is not your intensity, just the same as mine is not like Usain Bolts intensity. Instead it’s about how hard I am training for me.
HOW DO I FIGURE IT OUT?
START HERE
As long as you have no other high training demands such as a high level sport, we recommend a 3-day beginner schedule. For most people this is Monday, Wednesday and Friday, but is completely up to you. The rest day between sessions gives you enough time to recover and be ready to hit the next session with intensity. Instead your rest day could be used to stretch, go for a walk, swim or bike, and prep food.
ADD A DAY
After a couple of months of training, you will probably feel ready to add a day in. If you a re struggling to recover between sessions already then stick with your 3-day schedule and talk to your coach about recovery. However, if you feel ready, put a day in earlier in your schedule and see how that goes for a couple of weeks.
TRACK RESULTS
Measurement is one of the best ways to see if your training is working. You could go by how you feel, but this can be subject to emotion. Instead by writing down how you feel, you will get a clear picture of how it’s going. After a few weeks, if progress is still happening then you can add a day to your schedule. Keep an eye on it and if you notice that after doing 3 days in a row, your 4th is a struggle, change it to a rest day.
REST RIGHT
Rest days are some of the most important days you should be including in your schedule. We provide the stimulus when we train, but grow when we rest. Set rest days for the week not just randomly. Many of our long-term members are doing 3 days of training followed by a rest day on Thursday, then training Friday and Saturday. When you take the time to recover and plan for the next couple of days, you will keep up this schedule for a long time and keep getting results.
SHIFT WORKERS
If you have a schedule that is all over the place because of work or kids then a little planning will make a difference. When you get your roster, set the 3 days you know you can train and lock them in. With night shifts and hours that fluctuate it’s important that you listen to your body more than ever. Providing you get enough sleep and food you should be able to hit your training.
The key with fitting your training in is to base it on you and your life. Scheduling will give you a plan to execute, rather than going day by day. Program training and rest days in advance will allow you to see a bigger picture and hit goals faster.
The next step is up to you. To get that kickstart to your training, and work within a supportive community book your FREE intro class with us.