Answering Your Questions: How Many Days a Week Should I Work Out?
In this series, I’m answering some of the most common fitness and nutrition questions that we hear from clients, see online, or have been asked by real people.
Q: How Many Days a Week Should I Work Out?
A: This is one of the most common questions I hear from new clients, and it makes sense. You come to the gym with a desire to achieve a goal and make a positive change, so you want to know what it takes to get there. Everyone wants to know how often they need to train to get results, without burning out or overcommitting.
Here’s the short answer: It depends on your goals, your schedule, and your current fitness level. But let’s break it down into something simple and sustainable.
Person A: If You’re Just Getting Started
For most beginners, 2 to 3 sessions per week is perfect. You’ll notice progress quickly because everything will feel new and challenging, which enables progression. 2–3 sessions per week gives you enough exposure to learn new movements, build some strength, and start seeing progress, without overwhelming your body.
This could be two full-body strength sessions, or a mix of strength and movement (like walking, stretching, or light cardio).
The most important thing at this stage is building the habit. It’s better to train twice a week consistently than to aim for five and burn out after a month.
Person B: If You’ve Been Training Consistently
Once you’ve been training regularly for a while, 3 to 5 sessions per week can work well. This might look like:
3 full-body strength sessions
Or a 4-day upper/lower split
Plus walking, recovery, or mobility work on the other days
It’s not about more being better. It’s about exercising sensibly and considering your recovery, intensity, and what fits into your life long-term. Sometimes, 3 focused sessions with great sleep and recovery beats 5 rushed, low-energy ones.
We talk more about balancing your training and recovery in Workout Smarter, Not Harder.
Person C: If Life Gets in the Way
You’re not going to hit every session every week forever, and that’s okay. We also want to avoid falling into the “all or nothing” mindset. Missing a workout here and there doesn’t undo all your effort. Flexibility and adaptability are key.
Some days are chaotic. You might only have 15 minutes instead of the 90 you had planned. You can still benefit from a quick circuit and keep the momentum going.
Progress comes from what you do consistently, not occasionally.
If you’re unsure what training schedule works best for your goals or lifestyle, book a free assessment. We’ll help you figure out a plan that fits where you’re at now.
