Wondering how many days in a row a person should workout to really benefit from the exercise ie: how much rest to recover do we need..and how does age play into it. looking for some science in the answer not necessarily do what feels right..
According to the National Strength and Conditioning Association, one thing to keep in mind when trying to determine optimal training frequency, is the individuals training age. Someone who is new to weight training will need much less of a stimulus to adapt than someone who has been training for a long time. Some general guidelines would be a novice could train 2-3 times per week. An intermediate 3-4 times per week and an advanced trainee could handle upwards of 5-6 times per week with some of those being twice a day.
The 2018 Physical Activity Guidelines Advisory Committee conducted a systematic review of the science supporting physical activity and health. According to their review, the frequency of your workouts will depend on your fitness level and your schedule. Here are some general guidelines:
For health, try moderately-intense cardio 30 minutes a day, five days a week, or vigorously-intense cardio 20 minutes a day, three days a week. You can also do a mixture.To maintain a healthy body weight, you need about 150 to 300 minutes of moderate-intensity activity a week.
For weight loss and/or to avoid regaining weight, you may need to do more than 300 minutes of moderate-intensity activity a week to meet your goals.
What I think:
The problem with looking to Science for this answer is that there are too many variables. I know you will not like this answer, but depending on your exact physiology, your lifestyle, your training history and all the other factors that are too numerous to list, the best thing you can do….is yes, listen to your body. Build and maintain lean muscle mass, do really hard things multiple times a week. Spend time doing things you enjoy with those you love. Make quality sleep a priority, eat quality food. What is best for you, may not be best for me and visa versa. The best training plan is one that enables you to do all the things you want to do. And realize that over time that might look different than it did 10 years ago, or then it does now. And that is OK.