Chloe Madeley's Post Holiday Blues Blog, Features, Fit Tips

How Often Should I Train?


How often should I train?

How many rest days a week should I have?

How much exercise do I have to do in order to see results?

These are the questions I receive time and time again across all my platforms, and the truth is, it is goal dependent…

  • IF MUSCLE BUILDING IS YOUR GOAL then I personally would recommend weight lifting 4-5 days a week, implementing a short, sharp HIIT session (15-20minutes) on 2 of those days.

  • IF FAT LOSS IS YOUR GOAL I would recommend training 5-6 days a week, doing a mixture of resistance training and cardio. This would look like a session of weight lifting, followed by a short, sharp HIIT session (15-20minutes) on some days, and slightly longer sessions of LISS / MISS on others.

Rest days are important ESPECIALLY if you are trying to build muscle. Your muscle cannot recover and grow effectively if you are overtraining it day in, day out, week in, week out. Train hard, eat well, rest and recover.

If you are in a fat burning phase, you should know by now that you need to implement a calorie deficit.  These low calories and / or long cardio sessions will see you flail at certain points, especially when the fat burning really kicks in. Again, by denying your body windows of recovery time, you can halt progress by drastically increasing your cortisol levels and never letting your body catch up with itself.

You will not ‘lose’ results by taking a rest day, you will probably fuel them.

As long as you stick to your diet, taking a few rest days when you need to is NOT going to undo all your hard work.