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Can You Go To The Gym Only Three Days a Week and Still See Results?

Can you get in shape by going to the gym only three days a week? Yes.

Modern life is becoming more hectic and stressful daily, so people have less time to allot to regular exercise. However, Current studies show that irrespective of a tight schedule, one can still see a vast improvement and achieve their training goals by attending the gym only three days a week. Gym session frequency is one of the most decisive factors in the training regime. Most people have a misconception about working out, and they believe that the more the frequency of gym sessions, the better the possibility of getting in shape.

Nevertheless, a recent study indicates that working out three days a week will give excellent results in bodily strength, muscle gain, health parameters and overall fitness level. An effective training method for achieving these results is body-part split training, which involves targeting a different body part in each training session. You can extract maximum advantage from your three-day gym routine by smartly planning and structuring your workout according to these criteria (supported by compound exercises).

Understanding Gym Frequency and Results

Until now, a substantial majority of die-hard fitness people have believed that it’s essential to go to the gym at least five to six times a week to make noticeable improvements. The belief that frequent resistance exercise sessions are necessary for muscle growth and strength gains springs from the principle of muscle protein synthesis. However, this principle has been questioned by a wave of new research that shows that exercise frequency may not be as important as we once thought.

Benefits of Gym Only 3 Days a Week

It may seem counterintuitive, but you can build significant amounts of muscle and improve other aspects of your fitness by working out for only three hours a week and engaging in only three sessions a week. For example, exercises such as the squat, deadlift and bench press, which are known as ‘compound’ exercises as they engage multiple muscle groups at the same time, can provide an effective training stimulus for many muscles in your body by “hitting the major muscle groups” within a single exercise.

These are not the only exercises that can be used. An effective programme for building muscle and improving other fitness attributes should include movement patterns that work the squat, bend, and press functions of the major muscle groups in your body. Through appropriate technical execution and progressively adding more weight over time, you have an excellent recipe for stimulating large amounts of muscle and growth without having to do a lot of workouts.

Your body needs time to recover and repair the muscle damage associated with development, so not having enough rest between workouts is an essential reason why you may not be making progress.

Structuring Your 3-Day-A-Week Workout Plan

You’ll get the most bang out of your 3-day-a-week gym life if you organise your workouts into full-body sessions or upper/lower body splits and hit the major muscle groups every week. Pair up exercises that cross-train, like back and bicep or chest and tricep, so your workouts are balanced, with a little of everything, so you aren’t constantly training the same muscle groups. Finally, include sets for hypertrophy (extra slow, higher repetitions), endurance (high reps, quicker, high-tempo) and power (lower repetition, quicker, high form) for the ultimate muscle-building experience.

Maximising Efficiency in the Gym

When your available time in the gym each week is only three days, you must make every session as effective as possible. Focus on multi-joint (or compound) exercises that will give you the best gains with minimal time spent. Think squats, deadlifts, rows and overhead presses. Because they recruit many muscle groups at once, you’ll be able to burn more calories, work more muscles, and have a higher metabolic demand, all within the span of your routine. Plus, you can add in things such as supersets, drop sets and other types of intensity techniques to keep your heart rate higher and continue to burn more calories for longer during your workout.

group exercising at Northcote gym

Importance of Recovery and Nutrition

Although frequency at the gym will be essential to see results, so is rest and recovery. Since you only train three days a week, getting enough rest between your workouts will be even more important to let your muscles repair and rebuild properly. Also, watch your nutrition. Ensure you are eating enough protein and calories to support the rebuilding and recovery of your muscles after strenuous workouts. Eat whole, nutritious foods to fuel your workouts and help you achieve the most successful results. Stay hydrated, too.

How Fitness Fit Gym Can Help You Achieve That

When you only make time for the gym three days a week, it becomes paramount to identify a facility that supports your fitness goals and offers the resources needed to succeed. Fitness Fit Gym’s goal is to achieve optimal effectiveness and efficiency by providing members with high-quality amenities and services so they can walk away from their workouts with the results they’ve dreamed of.

The state-of-the-art equipment, knowledgeable staff, and community of fellow fitness fanatics allow members to achieve their fitness goals even when working out only three days a week. Whether you’re a newbie or an experienced athlete looking to strengthen and enhance your fitness and body, we have everything you need to reach your fitness goals, guaranteed every time!

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