1. For friends who just started fitness, the number of training sessions in the first 3-6 months is suggested:

Exercise three times a week and take a day off after practice. For example, one, three, five or two, four or six, not practicing much, but also practicing a lot, with regular arrangements. If you still feel muscle aches or discomfort after a day's rest, you can take another day's rest.

If you are a fat-reducing practitioner, you can arrange 1-2 aerobic exercise (such as jogging, brisk walking, cycling, etc. ) Rest for 30-60 minutes on the rest day after strength training three times a week, but you must ensure that you rest for two days a week.

2. Intermediate: (6- 12 months training)

For intermediate level trainers, it is recommended to exercise 3-4 times a week, and every muscle of the body can be exercised twice a week, but it is still necessary to ensure that the body has a certain recovery time after training.

3. Advanced level: (after one year's training)

Advanced trainers can arrange their weekly practice times according to their own conditions.