I literally get asked this question every day and to be honest, there is no “one fits all” answer, there are so many factors to take into consideration. Are you a beginner? Are you coming back from injury? Have you just had a baby? How old are you? When was the last time you worked out?
One thing I do know for sure is, consistency is key.
If you really want to work on your strength and stamina, you need to work out more than once a week. I would much rather you work out ten minutes each day, than once a week for an hour. Just like learning a new skill, you cannot be fluent in a new language after one session.
We are living in a world of instant gratification, with false advertising claiming “you can lose five pounds in five days.” There is no quick fix, there is only hard work and dedication.
As a general rule, I do recommend a beginner work out 3 times per week, Intermediate 4-6 times per week and advanced 6 times per week. Always with one day of rest and recovery.
Pre-Covid it was the norm to take an hour class. Since quarantine and working from home, our workout routines have shifted, working out whenever you can find the time to do it. Our workouts have become 10-20 minutes, scattered throughout the day and week.
In general, we are all having to rebuild our stamina, many have experienced understandable weight gain, and also ended up consuming more food and alcohol than ever before. So for many, the fitness journey has started again from zero. It is easy to be disheartened when you feel like you have lost so much.
My advice is to be kind to yourself, and show yourself some grace.
It is ok to slowly build up to an hour long class, its ok to not feel like you can do everything you used to. It will come back I promise. You just need to be consistent. Here are five of my favorite mantras’ to shift your mind-set, around fitness.
I am exactly where I need to be right now, sitting in the present moment
I love my body and all it does for me
I am strong and resilient
I am a vision of health and beauty
Exercise is my therapy