Does this sound like you?
- “I’m deep into my career, it’s hard to find time to workout after work.”
- “Ever since I became a mom, it’s hard to find time for myself.”
- “With taking care of my family and my busy job, it’s hard for me to spend hours and hours in a gym.”
The list goes on…
Look, I totally get it – we’re busy people, and once we have a family, our priorities shift. The key is to find a structure that fits you and your lifestyle. Asking a mom, or career-minded woman, to be in the gym for 5-7 days per week, for hours on end, is silly. Not to mention counterproductive. I mean, who can keep with that high demand in a gym? I know I can’t.
I’m not going to sit here and tell you there’s a magic pill out there to transform you overnight, but there is an easier way. All it takes is a small step forward and deciding to take action.
So how many days to I really need?
In order to progress, regardless of the goal, you need a plan and you need to execute. Most importantly, you need to understand why you are doing what you are doing with your program. Why? If you don’t know what’s going on, how will you know if the plan is working?
Since I love having all of my clients in the gym, the goal is to learn how to efficiently weight train, be progressive, and not spend hours and hours on end on the treadmill. In turn, this will begin to shape your body the way you have always wanted.
Here’s a simple cheat sheet:
- New to the gym (consistent for less than 6 months) 2-3 days per week is a great start
- 6 months or longer in the gym (consistent and progressive) 4-5 days per week
- Vary your rep ranges and exercise selection from workout to workout
- 6-12 reps, 12-15 reps, 15-20 reps
- Rest 1-3 minutes between sets
- Track your progress! Make sure you are moving in the right direction
- Cardio? We’ll cover that later 😉
Don’t take my word for it, click HERE to get Melissa’s point of view!
Check out her transformation below!
Founder/Coach for AMP Fitness
Click HERE to learn about my Women’s 6 Week Challenge
1) “American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.” http://europepmc.org/abstract/med/11828249
2) NSCA Essentials of Strength and Conditioning