Skip Nav
Healthy Recipes
77 Snacks to Satisfy Hunger, All Under 150 Calories
Inner Thigh Exercises
All-Time-Best Inner-Thigh Exercises
Yoga
9 Relaxing Stretches You Can Do in Bed

Cardio or Strength Training For Fat Loss

The Number of Cardio and Weightlifting Sessions a Beachbody Trainer Recommends Each Week

Whatever your goal is — weight loss, muscle gain, or overall health — one thing we have to decide each week is how many times to work out. The next question after that is how many cardio and strength-training sessions you should do each week. We talked to Joel Freeman, Beachbody Super Trainer and cocreator of Core De Force, who gave us some great insight that will help you plan out your workout sessions.

Joel's formula is simple: 4-2-1. That means "four days of strength training, two days of cardio, and one day of rest and recovery," he told POPSUGAR. "You just got your entire week taken care of, and you really took care of the things that were necessary."

As for the four strength-training days, Joel recommends you spend one day on chest and triceps, one day on lower body, one day on back and biceps, and the last day on shoulders and abs.

ADVERTISEMENT

"For people who aren't sure where to start, what I always say is, do an orientation with a trainer," Joel advised. "They can always get you set up on a circuit, especially if someone isn't sure how to lift weights." He also recommends staying away from the barbell when you're first starting out. Instead, do your workout on the machines and circuit-training equipment that "has little pictures on it, and obviously with apps you can find something on your phone, too."

As for your cardio days, you can do whatever you like best, like running, cycling, rowing, or even brisk walking. And for your recovery day, it's a good idea to do yoga or just some simple stretching.

Image Source: Beachbody
From Our Partners
How to Get Rid of Flabby Belly
How Long Should I Wait to Work Out After Eating?
Are Evening Workouts Good For You?
How Often Do I Need to Strength Train to Build Muscle?
Weightlifting For Beginners
When to Use Light and Heavy Weights
How Many Reps Should I Do to Lose Weight?
How to Get Stronger
How to Do a Single-Leg Leg Extension
Iskra Lawrence Favorite HIIT Exercises
Importance of Controlled Breathing During Exercise
How to Do a Hex Bar Deadlift
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds