How Often Should You Train Per Week?

The most common question we get is: “How many times per week should I train?” The answer, of course, is not a one-size-fits-all solution. The ideal amount of times depends on various factors, including your fitness goals, current level of fitness, recovery abilities, and lifestyle.

Individual Variations

We put this first because most gyms will place people into a category and tell them how many times per week they should train. But to us every individual is unique, and what works for one person may not work for another. Additionally, as you progress in your fitness journey, your training needs and abilities may change. It’s important to remain flexible and open to adjusting your training frequency as needed. Consulting with a fitness professional can provide personalised guidance based on your specific needs and circumstances.

First let’s look at what you’re currently doing and build a plan for success. If you haven’t done anything for a while, which is where 99% of our members start. Then we think it’s best to start with a small achievable goal. If that’s once per week then that’s where we will start. It’s easier to add more and be positive, instead of taking sessions away and feeling like you have failed at the first hurdle.

Success leads to success.

Lifestyle and Schedule

Consider your lifestyle and schedule when determining your training frequency. Balancing work, family, social commitments, and personal time is crucial for long-term adherence to a fitness regimen. Be realistic about the time you can dedicate to training, and aim for consistency. It’s better to have a sustainable training schedule that you can maintain over the long term, rather than attempting a highly demanding routine that may lead to burnout.

The plan you can stick to is the one that will work.

Fitness Goals

Are you aiming to build muscle, lose weight, improve endurance, or simply maintain overall health? Understanding your goals will help determine the correct amount. For example, strength training typically requires fewer sessions per week (2-4), whereas cardiovascular and endurance-focused activities may benefit from more frequent training (3-6 days).

Don’t neglect the first part of this blog. Where are you in your journey, start at the smallest end of the spectrum and build up from there if realistic.

Recovery and Adaptation

It’s important to allow your body time to recover and adapt to the physical demands of exercise. Muscles need time to repair and grow stronger, and overtraining can lead to burnout, injury, and plateaus in progress. Listen to your body and be aware of signs of overtraining, such as persistent fatigue, decreased performance, and increased resting heart rate. Rest days are important and should be incorporated into any training routine.

It doesn’t matter when these rest days are, you may have to work with your body. Some people can train back to back two or three days while others need a day on day off routine. One isn’t better than the other. Just see what works for you around your lifestyle and routine.

Conclusion

There is no definitive answer to the question of how frequently one should train, as it varies from person to person. The key is to find a balance that aligns with your goals, allows for adequate recovery, fits within your lifestyle, and is sustainable in the long term. Remember, the most effective training routine is one that you can maintain consistently. By considering your goals, recovery needs, lifestyle, and individual variations, you can create a training schedule that supports your fitness journey in a safe and sustainable way.

In the end, finding the right training frequency is about finding what works best for you. Listen to your body, stay consistent, and adjust as needed. Your fitness journey is unique to you, so embrace the process and enjoy the progress.

If you need help, motivation or maybe even a little support and guidance to create a great routine for you. We are more than happy to help. Just get in touch with one of our Personal Trainers.