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How Often Should I Train Each Week? Ask a PT

In last week’s blog, we talked about whether new gym goers should use free weights instead of machines. In my opinion, both are excellent options, but brand-new gym goers may find that machines are better for the first couple of weeks.

This week, I will be answering a question about how often you should train each week.

How Often Should I Train Each Week?

Question: I train three times per week, but a lot of the people in my gym train almost every day. Should I train more each week? Or is three times enough?

Answer: How often you train depends on several factors. How much time do you have available to train? What type of training are you following? And what are your goals?

Someone training to be a bodybuilder would need to train five to six times per week to hit every muscle sufficiently. Whereas someone who is training just to improve their fitness and build a little muscle may benefit from as few as two sessions per week.

I am going to assume that most people reading this are not training for Mr Olympia. In which case, my answer is that 3-4 times per week is ideal. Five if you can fit them in.

The main thing that you want to ensure is that you are training each muscle at least once per week.

If you aren’t then you are either going to have to change your workout program or train an extra day.

The “Skip leg day” joke is getting old, but there really are gym goers who never train legs. This is a badly designed training program, and it will prevent you from ever becoming strong.

Five times per week would be amazing, but it isn’t practical for most of us. I personally train four times per week and play football once per week. This works for me, as it gives me two days to recover.

Studies have found that 5 hours per week is the ideal amount of time to exercise if your goal is to live longer [1].

Another consideration is how much recovery you are getting. If you are constantly sore, you aren’t seeing great results in the gym, and you are finding it hard to sleep, then you may be overtraining. Reducing your workout schedule for a few weeks may help you to recover properly.

The best answer to your question is “Is your training program working? Are you getting good results? If yes then leave it at three. If not, then you may not be training often enough, or there may be another issue with your training”