2 minute read: How many times per week do you need to workout to see results?

The answer to this question is at least twice per week. The factors that come into play to identify the frequency needed to workout to yield results include goals, behaviors outside the gym, genetics, fitness level, and type of workout.

The AHA (American Heart Association) recommends: Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.

These are the minimum standards for a healthy heart.

But if you are looking to improve your body composition (aka lose fat/weight/inches), you also need to take into account what you’re eating. Gravitate towards fruits and vegetables, minimally processed carbohydrates, and lean proteins. A simple equation to losing weigth is eating less calories than what your body is currently burning. Adding some lean muscle will also facilitate faster fat loss.

Add resistance training to your routines to maximize LEAN muscle growth. Ensure proper mechanics so that you don’t injure yourself and you can get the most out of your training sessions. Get adequate sleep and hydrate frequently in order to recover from your workouts.

You can certainly get by with two workouts per week if all the factors are in line: recovery, stress management and nutrition. It’s also perfect for beginners and for those who are out of shape.

If you’re looking to get started in a program and not quite sure how to begin, click on this link to book your free no sweat intro. This 20 minute conversation will discuss your goals, motivating factors, and an action plan to help you be successful.

Have a great weekend,



If you’re a mom or mom to be, we’ll be hosting a pelvic floor physical therapy seminar on February 29th at 11:15am. This will be after the SLAM Hoboken workout class at 10:15. Learn all about the care for your pelvic floor with Dr. Judith Meer of the Pelvic PT. You can rsvp at this link.

***The owner will not be liable for any errors or omissions in the information provided nor will the owner be liable for any accidents, injuries or other damage, howsoever occurring to any person or property arising out of or in any way connected to the use or application of information obtained from this message


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