Ask most any fitness trainer what the number one question their clients have and the answer will likely be something along the lines of, “How many times a week do I need to work out in order to lose weight?” Some ask this because they want to spend as little time in the gym as possible, whereas others are curious as to what type of results to expect from their new fitness routine.

Unfortunately, there is no one-size-fits-all answer that is going to apply to each and every person. However, the way to arrive at the best response for you requires you answering two questions yourself: How quickly do you want to lose weight and how hard do you work out?

How quickly do you want to lose weight?

Obviously, the more often you burn calories via your cardio and strength training routines, the faster you’re going to lose weight. For instance, you may lose 1-2 pounds per week by working out 4 days a week, but that amount may increase to 3-4 pounds (or more) by hitting the gym 5 or 6 days instead.

That being said, the amount of time you spend in the gym isn’t the only factor when it comes to losing weight. You also have to consider the intensity of your exercise as well.

What hard do you work out?

When you exercise, how hard do you work out? If your intensity is light, you’re going to burn fewer calories and lose weight at a slower pace than if you engage in workouts that are harder or more intense.

Of course, you need to give your body time to recover if your workouts are higher in intensity. So if you’re doing CrossFit, HIIT (high intensity interval training), or grueling strength training routines for instance, taking 1-2 days of rest per week is recommended.

What types of weight loss results have you experienced? Feel free to share them below!