DAY ONE and then? – This is how often you should train


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 about when this so called “day one” is over. As everyone knows, you don’t achieve most goals within one day, especially when it comes to athletic performance.

How often should you train? That’s the question we’re going to address today, and we’ll give you a few pointers to help guide you.

Do not underestimate regeneration

In general, there should be a break of 48 to 72 hours between two training units of a muscle group. The more intense the training, the longer the break. Give your muscles time to recover, because this is the only way to efficiently reach your goals. If you train too much, you may have to deal with permanent fatigue. You can read about the other symptoms here.

So much training makes sense

But now back to the actual question: How much should you train?

There are different approaches to this. But if you stick to the regeneration break mentioned above, you are definitely on the right track. Tony Horton, the developer of a home workout program, recommends training between 22 and 25 days per month. If you’re still not getting 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 something similar, you should go running 4-5 times a week. Depending on your goal, you may want to incorporate 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