Being a personal trainer for 12 years, I’ve worked with hundreds of people of all ages, shapes, and sizes. In that time, I’ve realized an important thing:
The most important thing you can get from a workout if the desire for another one.
Last week, Rodolfo asked a simple, but complex, question:
“How much should I be working out per week, per session to get the most benefit from it? What’s the latest consensus/your opinion?”
Here’s my answer:
Whatever you can do consistently and with good effort. The key point being “consistently and with good effort.”
The desire for another workout builds consistency and consistency builds results.
Real results.
Not “lose 10 pounds this week” results, but “I’ve fallen, and I CAN get up and just move on with my day” results.
“I’ve reversed my diabetes” results.
“I can get on the floor to play with my grandkids” results.
“I’m recovering from my tweaked back in days, not months” results.
You see where I’m coming from?
OK. I know you want something a little more solid here and I’ll give it to you but understand that what I’m giving you is general advice and doesn’t account for your own
schedule
goals
condition
likes
dislikes
And dozens of other factors that play a part in how often and what you do for exercise.
1. Shoot for an average of 20-30 minutes per day of moderate exercise like a brisk walk.
2. Shoot for an average of 60-90 minutes twice per week of more intense exercise like strength training.
Focus on strength training because if done with proper intensity, it improves your cardiovascular health while cardiovascular training does NOT improve strength,
Strength training also gives you the results I talked about above. Cardio won’t help you get off the floor if you fall.
Could you do more? Yes.
Could you do less? Yes.
If you want more dramatic results, you’ll likely need to up the amount and intensity of what you do.
Why focus on strength training when I’m recommending only 60-90 minutes per week vs. 20-30 minutes per day of cardio?
Because strength training requires more recovery.
I hope this helps. I know it may seem complicated, but remember these tips:
1. Let consistency and effort be your guide.
2. Don’t worry about other people. Do what works for you.
3. Don’t let the fitness industry confuse you into believing things need to be complicated.
Let me know if you have any questions and I’d be happy to help you.
Have a great day!
Mitchell Rothbardt
Castro Valley Fitness
P.S. I’d still love to hear from you if you have any questions or want me to cover a particular topic. Reply to this email and let me know.
P.P.S. I’m working on a couple of things outside of the gym, so 2022 is looking to be an exciting year! That being said, if you have a small business, work for one, or know someone who does, I’d love to talk with them. Just a few quick questions. I’m not selling anything. Just trying to do some research. This doesn’t have to be fitness-related.
P.P.P.S Over the years a lot of people have told me about friends or relatives that want to become personal trainers. I’m always more than willing to talk with and help them with any questions they may have. I had a lot of help when I was starting out and would love to pay it forward.
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