Fitness FAQ
The questions that come up over and over, answered in a sentence or two each, with a link to the full article where one exists.
Last updated: 1 July 2026
Overview
The same questions come up constantly. Here they are, answered briefly, with a link to the article that covers each one properly.
Quick Answer
The most common fitness questions concern how often to train, how much protein to eat, whether cardio interferes with muscle growth, and how long results take. Short answers: three to four days a week, 1.6 to 2.2g per kg, not at moderate volumes, and three to four months for visible change.
Getting started
How many days a week should I train?
Three is plenty to start. Four is the sweet spot for most people once you are past the first year. See [which routine should you run](/wiki/articles/how-to-choose-a-routine).
Do I need a gym?
No. A [dumbbell routine](/wiki/articles/dumbbell-only-routine) or a [bodyweight routine](/wiki/articles/bodyweight-routine) will take a beginner a long way. A gym removes the ceiling on lower body loading eventually.
Should I do cardio or weights first?
Whichever matters more to you, first, while you are fresh. For most people that is lifting.
How long until I see results?
Strength changes within weeks. Visible size changes usually take three to four months. See [how long it takes to build muscle](/wiki/articles/how-long-to-build-muscle).
Do I need a personal trainer?
Not necessarily, but a few sessions to check technique on the main lifts is money well spent if you can afford it.
Training
How many sets per muscle per week?
Roughly 10 to 20 hard sets for most trained lifters. Beginners need less. See [training volume](/wiki/articles/training-volume-explained).
Should I train to failure?
Occasionally, on isolation work. Rarely on heavy compound lifts. Most sets should end with one to three reps left.
Does soreness mean it worked?
No. Soreness measures novelty, not effectiveness. See [muscle soreness explained](/wiki/articles/muscle-soreness-explained).
How long should I rest between sets?
Two to three minutes on heavy compounds, sixty to ninety seconds on isolation work.
Do I need to change my programme to confuse the muscles?
No. Muscles respond to progressive tension, not novelty. See [programme hopping](/wiki/articles/program-hopping).
Is it bad to train the same muscle two days in a row?
Not inherently, but most people recover better with a day between hard sessions for the same muscle.
Nutrition
How much protein do I need?
1.6 to 2.2g per kilogram of bodyweight per day, higher within that range when dieting. See [protein intake](/wiki/articles/protein-intake-guide).
Do I need protein powder?
No. It is convenient food, not a requirement.
Is it bad to eat late at night?
No. Total daily intake determines body composition, not the clock.
Can I eat carbs and still lose fat?
Yes. Fat loss depends on energy balance, not on avoiding a macronutrient.
Do I need to count calories?
Not necessarily, but you do need to be in a deficit to lose fat, and counting is the most reliable way to know whether you are.
What supplements should I take?
Realistically, creatine and vitamin D in winter, if anything. See [supplements that actually work](/wiki/articles/supplements-that-work).
Fat loss and muscle gain
Can I build muscle and lose fat at once?
Yes, if you are a beginner, returning after a break, or carrying more body fat. Slowly, otherwise. See [body recomposition](/wiki/articles/body-recomposition).
Why has my weight stopped moving?
Usually intake has crept up or daily movement has crept down. Track honestly for two weeks before changing anything.
Can I target fat on my stomach?
No. See [the spot reduction myth](/wiki/articles/spot-reduction-myth).
Does cardio kill gains?
Not at moderate volumes. See [cardio and muscle growth](/wiki/articles/cardio-and-muscle-growth).
How fast should I lose weight?
0.5 to 1 percent of bodyweight per week. Faster costs muscle and adherence.
Recovery
How much sleep do I need?
Seven to nine hours. It affects performance, appetite and injury risk more than any supplement. See [sleep and training](/wiki/articles/sleep-and-training).
What is a deload and do I need one?
A planned lighter week, every six to eight weeks for most intermediates. See [deload weeks](/wiki/articles/deload-weeks).
Should I stretch before lifting?
Not statically. Dynamic movement before, static stretching after. See [how to warm up](/wiki/articles/warm-up-routine).
Should I train when sore?
Mild to moderate soreness, yes. Sharp or localised pain is a different thing and worth getting looked at.
Common Mistakes
| Mistake | Better approach |
|---|---|
| Looking for the optimal programme before starting | Start with any sensible one and progress it |
| Judging progress weekly | Review monthly |
| Buying supplements before fixing sleep and food | Fix the basics first |
| Copying an advanced lifter's routine | Match the routine to your training age |
Frequently Asked Questions
Is there a single best exercise?
No. The best exercise is one you can load progressively, perform safely, and will actually keep doing.
What matters most out of training, food and sleep?
Consistency across all three, but if you must rank them: turn up regularly, eat enough protein, sleep enough. In that order.
How do I know if a fitness claim is nonsense?
Ask whether there is human evidence, whether the person making the claim sells the solution, and whether it would matter at all if training, food and sleep were already in order.
Sources
NHS physical activity guidelines for adults - https://www.nhs.uk/live-well/exercise/exercise-guidelines/
WHO physical activity fact sheet - https://www.who.int/news-room/fact-sheets/detail/physical-activity
British Nutrition Foundation - https://www.nutrition.org.uk/