Common Fitness Questions Answered

Strength Training

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01/12/2024

How often should I work out?

3-5 days a week is recommended by ACSM (see my post for how to balance strength training and cardio). The range will depend on your goals and how much time you can/want to dedicate to your health and fitness goals. You don’t have to work out every day to reach your goals.

You’ll want to get 150 minutes of moderate aerobic exercise per week, and at least two sessions of strength training, hitting all major muscle groups.

How long do I need to work out?

This depends on your goals, frequency of exercise, and type of workout. It can be anywhere from 20-60 minutes. You don’t have to spend 60+ minutes in the gym 5 days a week to see results.

My 1:1 clients are an hour session, and most of my app programming clients work out for 35-45 minutes.

Should I get a personal trainer?

This depends on several factors. Your comfort with exercising, and self-programming. If you know how to make a plan to reach your goals. Lastly, your motivation/accountability to stay on track. A personal trainer or strength coach can guide you through all of these, while also answering questions/giving recommendations along the way, and making changes to your program based on how it is going.

Do you know how to exercise but are not sure how to program yourself to reach your goals? You may benefit from getting a custom program. Do you need guidance on how to exercise and want accountability? I offer custom programming, 1:1 virtual or in-person training. Shoot me a message with any questions or to get started! 

Is it safe to weight train?

YES. You will not get “bulky” by weight training. You would have to intentionally program and change your nutrition to build that much muscle, it does not just happen without actively trying. Weight training is key for weight loss, bone health, decreasing body fat percentage, and overall general health.

Should I stretch or warm up prior to my workout?

You should warm up prior to working out. I typically have clients do a dynamic warm-up, to gradually increase heart rate and blood flow prior to getting into the workout. I don’t recommend static stretching prior to working out. See this blog post dedicated to stretching.

That’s all for today. Have health, fitness, or physical therapy-related questions?! Email (archphysicaltherapyandfitness@gmail.com).

I specialize in working with desk workers to mange their back and neck pain and teach them how to live a healthier lifestyle without spending hours in the gym. Check out my physical therapy or personal training services if you are interested. Schedule a free consultation here, or just follow along for my free content on Instagram and Youtube.