Tuesday, November 01, 2022


A QUESTION that appears at the top of Google’s list of most frequently asked fitness questions on the day of writing this article. A conversation I have had with several clients.

As it happens, It is not uncommon to fall into this “all or nothing” mindset.

This is especially true when we become highly motivated to make a good start on our fitness journey. Ironically, we must focus on the latter when starting out. In this instance, less is sometimes more. Making sure we have built a strong foundation that is supported by sustainable habits that can be built over time.

When looking at guidelines from the American Society of Sports Medicine (ACSM) we are informed that training each muscle group two to three times a week is sufficient for a healthy adult. This can be done in a multitude of ways, focusing on whole body workouts or other commonly used splits such as upper and lower body sessions or even a split such as push, pull, legs.

Repetition ranges recommended by the ACSM are 8-12, or 15-25 with slightly lighter resistance if looking to slightly reduce the risk of injury in certain populations. Two to four sets has also been recommended as adequate volume to acquire an adaptation among the majority of healthy populations. With regard to intensity, challenging ourselves to push for six to eight out of 10 is sufficient: i.e. pushing ourselves to between 60-80% of our max (100%).

When focusing our attention on our cardiovascular training – the ACSM recommends 30 minutes of aerobic physical activity at a moderate intensity, five days a week.

Alternatively, 20 minutes of aerobic activity at vigorous intensity, three days a week. These are simple yet effective guidelines to follow for the average adult and are a great place to start when looking to build up your cardiovascular fitness and acquire the numerous benefits that are associated with our cardiovascular health!

As you can see, we don’t exactly need to train every day in order to be efficient on our health and fitness journey. It all comes down to our emphasis on sustainability. Choosing methods of training that we enjoy and developing these exercises as a weekly habit respectively! Building lifelong habits that are going to consistently contribute towards our health, fitness and in many cases – our quality of life.

Choosing two to three days a week for our resistance training and three to five days for training our cardio respiratory system is something we can begin applying straight away when looking to get ourselves ahead of the crowd in January.

I have tried to keep things relatively concise here with the aim of expressing the simplicity of the given concept when we look at the guidelines. If you got this far, I hope you are finding the weekly articles helpful and I appreciate you taking the time to read each week!

Now, In the words of stoic philosopher Epicteus “How long are you going to wait before you demand the best for yourself?”

Lastly, I would also like to clarify that I am not a registered dietitian. All advice disclosed here is simply advisory based on my qualifications as a fitness professional and personal experience and knowledge gained working with individuals and helping them reach their goals.

The advice given is not designed to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

For any questions in relation to this topic or training, nutrition, etc. or for coaching inquiries simply message me on my business page on instagram https://instagram.com/coachedbycashel__?igshid=YmMyMTA2M2Y=  or by email [email protected] 

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By Cashel Hayden
Contact Newsdesk: 051 874951

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