This is unique to the individual and ultimately depends on your goals. So ask yourself the question, and get as specific as you can: What do you want out of your training? Do you want increased upper body size? A smaller waist? Lower blood pressure? Increased flexibility? To learn correct exercise technique? Or simply just to feel better about yourself… The more specific your target, the more likely it is that you will reach it. The key to successful training is to have direction.

If what you want is muscular hypertrophy, then you’ll need to train a minimum of 2 x per week, and a maximum of 4 x per week. Every second day is ideal because it leaves sufficient time for the muscle to recover between sessions. There are many variations on hypertrophy training programmes, so get clear on your training aims then discuss them with your trainer to tailor a programme that suits your needs.

For improved cardiovascular efficiency most exercise prescription texts recommend a minimum of 20–30mins daily. Be sure to go at your own pace; better to be doing something than not at all. Medical practitioners suggest that low intensity exercise such as walking and swimming, can greatly improve heart/lung function. It’s also an excellent idea to monitor your incidental exercise. For example: How often do you walk or ride to work? How much time do you spend in the car each day? How often do you stand up and stretch in the office? How sedentary is your working day?

If you are looking to increase your flexibility, it’s advisable to stretch daily. In order to see progress in tight/ key areas, you’ll need to assess which areas need some work, and then discuss this with your trainer to design a suitable programme. Muscles adapt best when they are warm, so stretching after exercise or after applying heat is preferable.

In order to decrease body fat, the most effective way to train is to combine some strength training with some low intensity cardio throughout the week. Building a little bit of muscle helps speed up the metabolism, which encourages the body to burn our fat stores more efficiently.