How Often Should You Work Out Each Body Part?

How Often Should You Workout Each Body Part?

Planning what muscle group to focus on for your workouts can be tricky for beginner boxers. Learn how to create a training schedule based on your fitness level.

Published: May 9, 2022

Topics: Tips & Technique, Training

Author: Jeff Turbett

Everyone knows the health benefits of exercising. Whether you are boxing, kickboxing, cycling, or running, the endorphins are addictive. But if you're just starting a new fitness routine, having the right knowledge is key to planning your workouts.

We are here to help make sense of it all and provide you with the insight for working out different body parts and when to let them rest and recover.

Breaking Down The Basics

Ultimately, training comes down to the individual. Your goals, experience, metabolism, diet, and type of activity (e.g. cardio vs. weight training) help you determine what and how to work out. Here is a sample of what basic fitness training can look like from an overall standpoint based on experience level.

Experience Level

  • Beginner: 2 - 3 days per week - full-body routines

  • Intermediate: 3 - 5 days per week - alternating muscle groups

  • Advanced: 5 - 7 days per week - alternating muscle groups/advanced splits

Note: Keep in mind that while it is easy to follow certain “set plans,” there is no “one-size-fits-all” method. You have to find what works for you.

Boxing and Strength Training

The goal of any fitness routine is to try and find the sweet spot, combining both cardio and strength training. Once you decide what your experience level is (and be truly honest with yourself on this), then you can start developing a better plan for combining the two.

Cardio Training

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A good place to start, especially if you are new to the fitness game, would be to set aside 2-3 days per week for cardio-based training. One of the best cardio options is a boxing session. While boxing workouts do have some aspects of muscular training, their primary focus will be cardiovascular.

Strength Training

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The goal of strength training is to allow for adequate rest in between sessions to let muscles fully recover and grow. If you are doing a hard shoulder routine one day, it may not be ideal to do a 45 minute boxing session the day of or the day after. You need to allow your shoulders to recover. There are two different types of strength training workouts: total body workouts and workouts that focus on individual muscle groups.

Total Body

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For total body workouts, a great starting point is three (3) sessions per week.

  • Allow for full recovery in-between sessions, generally 24-48 hours

    • Most common split: Monday, Wednesday, Friday

Muscle Groups

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The best piece of advice is to listen to your body and know when to push it and when to back off. Training each body part once per week, with ample rest between sessions, is a great way to get started.

  • Training individual muscle groups usually follows a typical bodybuilding protocol

  • Studies show that at least two (2) days of strength training per week is optimal to maximize strength gains for muscle groups

  • The majority of muscle groups overlap with certain exercises: i.e. chest and any pushing motion

  • A great starting point for strength training is to focus on one body part per day

    • Sample Split:

      • Monday - Arms & Abs

      • Tuesday - Legs

      • Wednesday - Rest

      • Thursday - Back

      • Friday - Shoulders

      • Saturday - Rest

      • Sunday - Chest

Common Training Questions

How many times per week should you work out the same body part?

We recommend setting aside one day per week to focus on each body part. As you progress and start learning about your body, you may try up to twice per week, but remember to allow time for rest and recovery.

Should I work out different body parts each day?

Yes, you should work out different parts of your body each day. Use the rule of allowing 24-48 hours of rest, and don’t focus on working out the same body parts more than twice per week to start.

Is it okay to do a full body workout everyday?

Again, this comes down to experience level and the individual. The intensity, length, and type of workout will all factor into whether or not you should do a full body workout everyday. If you are just ending a rigorous training cycle or you are feeling fatigued, it may be best to opt for a more tailored and specified workout one day. Although doing a full body workout everyday is a great plan to ensure you maximize your exercise time, you have to prioritize recovery.

Is it better to work out one muscle group each day or do a full-body workout?

This really comes down to individual goals. Full-body training is great for overall weight loss and muscle toning. Working out individual muscle groups is generally best for muscle growth and development.

Putting It All Together

The main thing to remember about working out is that balance and consistency are key. Listen to your body and know when you need to take a full day off from training to recover and get your mind back on track.

Having the ability to combine both cardiovascular and strength training will yield the best overall results when it comes to health and wellness. Boxing is one of the best places to start in terms of improving cardio and strength. Not only will it make you a better boxer, but you’ll get lean, toned, and strong.

Are you ready to train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

Jeff Turbett

Jeff Turbett has trained in boxing, kickboxing, Muay Thai, and MMA. He is a personal trainer and knows the importance of cross-training for combat sports. He’s also a contributor at BellaVita Fitness and Wellness online.

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