I keep the frequency 4-5 times a week, and don't force myself deliberately because of my actual physical condition and time. Whether you want to lose weight or gain muscle, it is best to exercise for 30-60 minutes at a time. Aerobic exercise takes 20 minutes to burn fat effectively, and 30-60 minutes of exercise can better help burn excess fat in the body; And 30-60 minutes of strength training exercise has the best effect on muscle stimulation exercise. You don't have to deliberately set all the training places in the gym. You can also do some self-esteem training at home, provided you have the idea of exercising. Exercise should also be combined with a certain diet plan and adequate rest to achieve the best effect you want. Make a training plan for yourself every day, don't train without a clue.