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Q. There's an old 'rule of thumb' that you need to exercise 3 x per week to see results -- true or false? How much is enough?
A. It depends on your current level of fitness, goals, timetable if any, and type of exercise.
The general rule of thumb is that working out 1x a week is to maintain your level of fitness, with little if any gains. Training 2x a week you will feel the results in health and slowly increase strength, power, or whatever your training goals entail. Training 3x a week and you will see and feel results more quickly.
So long as you are following a safe (read scientifically designed) program, there is little downside to increasing your training frequency so long as intensity is adjusted accordingly. There are a number of training variables that can be tweaked based on the time allocated to exercise and the desires of the participant, the key to any program is consistency and commitment. It is well advised to speak to an exercise specialist about your goals as well as how much time you are able to commit in order to determine what will work best for you. - Tracey Downing
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