Coach julie answers your training questions!

Whether you love joining group fitness classes at our Extra gyms or follow our YouTube workouts to add variety and fun to your training, chances are you’ve had questions about exercise, motivation, and results.

We recently gathered the most frequently asked workout questions from our members—and here are clear, practical answers from the Éconofitness team!

How Many Days in a Row Can I Work Out Without Getting Injured?

It depends on your training style and intensity. As a rule of thumb, avoid training the same muscle group more than three times a week. You can split your workouts by muscle group, which lets you train up to six days a week safely.

That said, training every day isn't necessary to reach your goals. The key is to give your body enough rest and recovery, because that’s when real results happen.

What’s the Best Ab Workout?

Your core muscles are engaged in most full-body exercises, so there’s no shortage of ways to work your abs.

To get started, we recommend trying our free GoFitness ABS workout on YouTube. It’s only 15 minutes and targets your abdominal muscles in different ways for a balanced and efficient session.

When Is the Best Time to Work Out?

The best time to work out is... whenever it fits your schedule!

Early bird? Start your day with an energizing gym session.

Lunch break? Join a group fitness class or hop on our 30-Minute Express Circuit.

Night owl? Most Éconofitness gyms are open 24/7, so you can train when it works for you.

Consistency matters more than timing!

Should I Stretch Before or After a Workout?

Before training? Stick with dynamic warm-ups. Move your body in ways that mimic your upcoming workout, but at lower intensity. Do this for 5–10 minutes to prep your muscles and joints.

After training? If you're looking to improve flexibility, that’s the right time to stretch. But if you're stretching to avoid soreness—don’t bother. It doesn’t work for that purpose.

Learn more in our blog post: 10 Myths and Facts About Fitness.

How Do I Build Muscle Mass?

To gain muscle, lift heavier weights and aim for 8–12 repetitions per set at around 75% of your maximum effort. By the last rep, you should be close to fatigue.

Complete 4 to 8 sets per muscle group using different exercises to target the same area. For example:

• 4 sets of bench press (8 reps at 78% max strength)

• 4 sets of dumbbell flys (12 reps at 70% max strength)

   

Are Short Workouts Effective?

Absolutely! If your goal is to improve overall fitness, endurance, or mental health, short workouts can be a great fit—especially if they help you stay consistent over time.

Even 15- to 30-minute sessions can make a big difference.

How Can I Switch Up My Strength Training if I Feel Unmotivated?

Try one of these ideas to keep your workouts fresh and exciting:

• Full-body workouts
• A weekly split like Push–Pull–Legs:
• Day 1: Push (chest & triceps)
• Day 2: Pull (back & biceps)
• Day 3: Legs

Or a split by area:

• Day 1: Upper body
• Day 2: Lower body

• Day 3: Core

   

Whatever your style, choose what keeps you motivated and feeling good!

Want more fitness tips, gym motivation, and content tailored to you?

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