Firstly, every person and their body is different. There is no one-size-fits-all answer here. Australian guidelines are a good place to start when looking for your ideal gym routine. Overall, you should include a balance of moderate-to-vigorous exercise days and rest days in your weekly gym schedule.
The Short Answer: 3 to 5 Times per Week
For the average adult, we recommend attending the gym at least 3 to 5 times per week.
If you’re a first timer who’s getting into exercise, aim for 2 to 3 times per week of light or moderate gym exercise to prevent injury and ease into the routine.
If you’re an advanced or elite athlete, train 5 to 6 times a week, balancing moderate aerobic and vigorous strength exercises to maintain and advance your fitness level.
The Ideal Number of Rest Days: 1 to 2 Times per Week
Rest days are crucial. These are the days that allow your body to repair itself, recover, and restore energy and nutrition so that when you get back next, you’re gradually improving your overall fitness level.
Aim for 1 to 2 rest days per week. Even for elite-level athletes, it’s important not to push your body every day of the week. Doing so could cause you to stagnate, lead to a decline in fitness, or even cause injury.
Signs You’re Going to the Gym Too Much
If 1 to 2 rest days a week is not enough, you might start to notice your body giving you signs of overwork. Signs include:
- Constant fatigue
- Plateaued strength progression
- Persistent soreness
- Injury
- No muscle gain
- Constant hunger
If you notice these signs, it’s recommended that you incorporate another 1 to 2 rest days into your schedule to allow for recovery until your body is ready to resume progression.
How To Achieve Your Fitness Goals With Hunter Sports Centre
If you’re looking for an all-inclusive gym that caters to first-timers, community members, and elite athletes, then HSC Fit is for you. At Hunter Sports Centre, we provide world-class gyms for Gymnastics, Trampoline, and Athletics, taking gym sports to the next level with professionally coached sectors.
Gym Activities You Can Do at HSC Fit
Hunter Sports Centre boasts industry-leading equipment and highly accredited staff to help all gym users meet their fitness goals. If you’re looking for the right equipment or group classes to achieve your fitness goals, you can create your plan based on their intensity levels below.
Vigorous Intensity Exercise
- Spin Bike Classes
- Strength and Conditioning Classes
- Step Fit Classes
- HITT Classes
- Gymnastics
- Trampoline
Moderate Intensity Exercise
- FitStretch – Stretch and Flow
- Gentle Exercise and Movement Classes
Controlled Intensity Exercise
- Personal Training
- Cardio Equipment
- Strength Equipment
Recommended Physical Activity Guidelines by Age
Hunter Sports Centre adheres to the Australian Department of Health, Disability and Ageing’s recommended guidelines when coaching and supporting our athletes and community gym members.
Physical activity is defined as any exercise that gets your body moving and burning calories for the purpose of benefiting your health. This can come in many forms, including going to the gym, running, team sports play, water sports, and so much more.
Locate your age group below to find the recommended fitness guidelines by age.
Children and Teenagers
This category includes people aged 5 to 17 years.
The Australian Department of Health, Disability and Ageing recommends at least 60 minutes of moderate-to-vigorous physical activity each day. It’s also recommended that children engage in muscle-strengthening exercises for up to 3 days per week to support healthy body development.
Adults
This category encompasses people of ages 18 to 64 years.
The Australian Department of Health, Disability and Ageing recommends 2.5 to 5 hours of moderate-intensity and 1.25 to 2.5 hours of vigorous-intensity physical activity each week.
Pregnant Adults
This category includes people during and after pregnancy.
The Australian Department of Health, Disability and Ageing recommends 2.5 to 5 hours of moderate-intensity and 1.25 to 2.5 hours of vigorous-intensity physical activity each week.
Older Australians
This category encompasses people aged 65 years and older.
The Australian Department of Health, Disability and Ageing recommends at least 30 minutes of moderate intensity on most days.
People with Disabilities or Chronic Conditions
This category includes people with disabilities or conditions that impede their ability to exercise.
The Australian Department of Health, Disability and Ageing recommends trying to meet the activity recommendations for your age group, working with different coach-led movement activities to adapt the exercise to your needs.
Get Fit with HSC Fit
If you want to mix up your experiences using our premier gym facilities, explore our gymnastics, trampoline, and athletics facilities here. Join HSC Fit today, sign up with Fitness Passport, or contact our team today with your questions.