DAY ONE and then? – The right training workload


IBS Publishing Team

Paulo Coelho once made the following statement: “One Day or Day One – you decide”. We think this can be excellently applied to sports. But what happens when the day comes to an end and the motivation for the next day vanishes? Most goals cannot be achieved within one day, especially when it comes to athletic performance. 

What’s the right training workload? This is a question that many people ask themselves, especially when it comes to achieving certain athletic goals. For this reason, we will deal with that question today and give you a few tips that you can use as a guideline.

Do not underestimate regeneration

When setting new training goals, it is important to give yourself and your body enough time to regenerate. Not only does the individual muscle groups has to adjust to the new load. A basic rule is to include a break of  48 to 72 hours between two training sessions of a certain muscle group. The more intense the training, the longer the break. If you train too much, you may have to deal with permanent fatigue, among other symptoms. You can read more about the other symptoms here.

The right balance between workout and resting

One thing to keep in mind here is that every body is different. Just because someone needs less recovery time, it does not automatically mean that you will be fit again the next day.


Nevertheless, there are different approaches to set up the right training program for you. But if you stick to the above-mentioned regeneration break, you are definitely on the right track. Tony Horton, the developer of a home workout program, recommends a training duration between 22 and 25 days a month. If you still don’t get the results you want, increase the intensity of your workouts.

When it comes to running, the rules are slightly different. As a beginner, the recommendation is 3-4 sessions per week. However, if you already have good basic endurance and are perhaps working towards a marathon or similar, you should go on a run 4-5 times a week. Depending on your goal, you may want to include interval runs or slower long distance runs.


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If you want to combine cardio and strength training, that’s no problem either. The important thing is to focus on one of the two. Accordingly, you can then build your training plan and integrate the right number of training sessions.


Depending on your goal, be patient and always remember: Don’t stop until you’re proud. Or as Muhammad Ali once said: I am gonna show you how great I am!

Source cover image: Pexels / Leon Ardho