How many days a week should you work out? How many rest days should you take? Is it important to keep a consistent schedule, or can it change from week to week?

These are all common questions, both for fitness beginners and those wanting to step up their training, optimise their workouts, and reach new personal bests.

However, there are a number of individual factors that will play into when, how, and how often you should be hitting the gym.

The short answer

The Australian Government Department of Health and Aged Care provides physical activity recommendations for the improvement of overall health, fitness, and wellbeing. While these will vary depending on individual factors, they provide a well-evidenced starting point.

Adults between the age of 18-64 should aim for either:

• 2.5 to 5 hours per week of moderate intensity physical activity (e.g. a brisk walk, water aerobics, tennis (doubles), gardening, etc.)
• 1.25 to 2.5 hours of vigorous intensity physical activity (jogging, soccer, netball, swimming laps, jump rope)
• Or an equivalent combination of moderate and vigorous physical activities.

In addition to the above guidelines, which are aimed at raising the heart rate and increasing cardiovascular fitness, muscle-strengthening exercises are recommended at least two times a week.

Okay, so what’s the long answer?

If you’re looking to meet specific fitness goals, you might benefit from the assistance of a personal trainer or other fitness professional.

Personal trainers come with many unique specialisations and skillsets. You may be seeking for a trainer with experience working with clients who share a particular area of disability or health concern. Or, you might be seeking a trainer who works primarily with children and young people.

Whatever your fitness needs, it’s important to seek a professional who has the right qualifications and skills to provide fitness instruction and advice.

In Australia, a Certificate III in Fitness is the minimum qualification required to work as a group exercise instructor or gym instructor.

However, a person must hold a Certificate IV in Fitness to be considered a personal trainer and qualified to give individualised advice.

It’s also important to verify if a trainer is registered under a recognised industry organisation or association, such as AUSactive.

These qualifications can help you to determine whether a trainer has the knowledge, skills and experience necessary to work safely and ethically with clients.

Or, if you’re interested in this career path and want to learn more about health, fitness, and helping others achieve their goals, take a look at the qualifications offered through ACFPT and see if becoming a personal trainer is right for you.