How Often Should I Come to the Gym?

This is a question we coaches get asked a lot. The answer depends on a few variables including your current level of fitness/experience with CrossFit and your goals.

Beginners should come 3x a week for the first few months. This eases you into high intensity training and allows your body to adapt before increasing the volume. As you progress and your body starts to adapt to the programming, you can—and should!—increase your volume and add more training days throughout the week.

Long-term results come from long-term consistency, especially when you have a good plan. At Yankee CrossFit, we spend countless hours working on that plan for all of you to reach new heights in your fitness. But as good as the plan is, it still takes consistent effort on your part to see the results. While training 2-3 days per week is great for maintaining, staying healthy and complimenting those of you who play other sports or activities throughout the week, it’s not enough to see big changes.

If you have big goals, whether it’s body composition or performance based, you really should be striving to train 5x per week. Each day’s programmed “Workout of the Day” is meant to compliment the others coming before and after it, and the more days you miss, the more “pieces to the puzzle” you are missing. Missing days here and there isn’t a huge deal; we understand some weeks will be busy and you won’t make it to every class. But for the most part, you should be trying to get in as much of the programmed exercises as possible.

The ideal training schedule is 3 days on, 1 day off and then 2 days on, 1 day off. This gives your body proper time to rest and recover. Some people like to get their training done Monday-Friday and take the weekend off. It’s not ideal to train more than 3 consecutive days in a row, so if you do, check in with yourself and see if you’re able to keep up with the intensity that’s needed to get the results we’re looking for. You’re much better off taking a rest day during the week and coming in on the weekend.

We offer two classes on Saturday each week and sometimes they are really fun, partner workouts. Not only is it a great way to start the weekend, but it also gives you a chance to meet people who you don’t get a chance to see during the week because of your schedule. You should definitely try to make it in for one of our Saturday classes!

We guarantee for a lot of you, even adding one more day per week consistently can make some big differences. To really see the true benefits of our program—especially those of you who are already in good shape, or have been training for a while now—buy in and make sure you show up!

Important! It’s not uncommon to feel sore or tired after training. Feeling tired or a little sore isn’t an excuse not to come in the next day. Sometimes the days we feel unmotivated are the days we make the most progress. And we all know how much better we feel after a workout! As always, you need to listen to your body: if you’re feeling sick or are in pain, that’s not the time to push. Instead, you can always do a mobility session, ride the bike at a low intensity or take the day off completely if you really need it.

Remember, quality training is always better than quantity. But, if you’re ready to add more days per week to your plan, talk to me and I can make that adjustment for you.

About
Brendan “BAM” Marolda founded Yankee CrossFit in 2010. A former personal trainer, BAM’s life mission is helping people get into the best shape of their lives. He’s not only proved to be an amazing athlete over the years—with 7 CrossFit Games Regional appearances and a podium finish at the 2015 CrossFit Games on the CrossFit Milford team—but he’s also grown to be a great coach and programmer, helping his athletes conquer any goals they throw at him. BAM is also one of the few Level 3 Certified CrossFit Trainers in CT.

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