Whenever we meet a new member, we often receive some form of the following question:
How many times should I train in a week?
It's a fair question! You will find different numbers everywhere. The infamous "Fitness in 100 Words" document contains an answer:
Practice and train the main movements: The deadlift, the clean and jerk, the squat, the press, the bench press and the snatch.
Likewise, master the basics of gymnastics: pull-ups, jumps, rope climbing, push-ups, sit-ups, hand presses, pirouettes, flips, somersaults and holds. Go cycling, running, swimming, rowing, etc. thoroughly and quickly.
Five or six days a week, mix and match these elements in as many combinations and patterns as creativity allows.
This still leaves some open questions. What if I'm just starting out and have never exercised before? What if I'm running, cycling, climbing, etc. in addition to CrossFit?
Here's how we break things down when new members join Workout From Home so they can be as successful as possible.
OUR ULTIMATE GOAL
Let's start by defining the ultimate goal of long-term health and wellness.
Your goal should be to move every day. At least five of these days should be devoted to movement of some intensity, using exercises that move the body through its full range.
Coupled with a whole-food diet (including tons of veggies), this will get you going in the right direction.
Is this our starting point? Does that mean you have to do this every week, even when you're sick? No and no.
FACTORS THAT INFLUENCE YOUR TRAINING PROGRAM
Many factors influence how often you should train. These elements are also very individual.
- Coaching Age - Are you brand new to the world of coaching? If so, you'll want to build your body slowly by increasing training volume to avoid injury.
- How do you feel ? Do you feel like you're sick? Are you in too much pain to raise your arms above your head?
- How you eat - Food affects everything, including your recovery between workouts.
- How you train - If you're coming off a weekend of competition where you've competed in six events in two days, your body is going to feel a little tired!
- Other stressors - If your job, family life, or other obligations are pushing you to the limit, an intense workout might be the last thing you need (or it might be exactly what you need). which you need).
SO, HOW OFTEN SHOULD I TRAIN?
Again, this is a very personal question. When in doubt, ask a trainer! However, here are some general guidelines.
I'm brand new to CrossFit and working out in general.
Start with three days a week with at least one day off in between (Monday, Wednesday, and Friday). On "rest" days between workouts, take an hour-long walk.
Every six to twelve weeks (very individual), add a training day until you reach at least five training days per week.
I am new to CrossFit, but have been physically active for a while.
Start with a Monday, Wednesday, Friday and Saturday schedule. As above, stay active on your rest days. Go for a walk and/or do some light stretches and bodyweight squats.
While your body is certainly used to the exercise, it may not be used to the intensity or range of motion introduced by CrossFit. Over a period of six to eight weeks, add a fifth day.
I'm an experienced CrossFitter, but I also run, climb, bike, hike, etc.
One of the best parts of CrossFit is putting your fitness to work outside of the gym. So go ahead! Stay active with other hobbies that you love and enjoy. Fitness can be done anywhere, not just within the walls of the gym.
The frequency of your workouts largely depends on your intentions. Are you trying to break your marathon record? If so, you might be doing a little less CrossFit and a little more running than if you were just interested in running.
As a general rule, incorporate at least 3 days per week of CrossFit into a set schedule (Monday, Wednesday, Friday). If you can afford a fourth day, either Mon, Tuesday, Thursday, Friday or Mon, Wednesday, Friday and Saturday are best. Fit your other fitness activities into this schedule.
Just be sure to allow a full rest day each week. That is, don't run, hike, or swim every day you're not doing CrossFit; your body will have no respite.
When in doubt, ask a coach!

I'm a regular CrossFitter, but I've been away for over a month.
Maybe it was a busy month at work or you had to deal with an injury. Whatever the reason, this kind of situation can be difficult! You're eager to get back to work, but getting back to your normal routine can be difficult if you've been away for a long time.
Consider the number of weeks you've been away from your usual routine. Be prepared to gradually reintroduce your routine over the same period.
If you have been off for six weeks, you can resume 3-4 days per week, adjusting training if necessary, and gradually return to 5-6 days of regular training with your normal workload over the same period of time. six weeks.
I'm a regular CrossFitter, but I've been away for a few weeks.
Holidays are great! You know what might not be so great? Your first workout after enjoying delicious food and lounging on the beach!
If you've been away for a few weeks, you can probably get back to your normal training volume (5-6 days a week). However, be prepared to adapt the training for the same duration as that of your absence.
In other words, you can follow your normal program, but the intensity may be difficult to achieve for a few weeks.