Wondering how often you should hit the gym each week? Let’s take a look and discover the optimal workout frequency based on your goals, lifestyle, and recovery needs.
How Often Should I Go to the Gym? Here is the Truth!
If you have ever wondered, “How many times a week should I go to the gym?” then you are not alone. It is one of the most searched fitness questions for a reason. The answer is not one-size-fits-all, and that is a good thing!
Whether you are chasing weight loss, strength gains, looking to feel more energised, or just trying to stay consistent, this article will help you figure out what works for you. So, let’s break it down so you can confidently structure your gym routine.
Why the ‘Perfect’ Number of Gym Days Doesn’t Exist
First of all, let's be blunt here. The idea that there is a perfect or magic number of gym days is a myth. The truth? Everyone is different. Your capacity, lifestyle, experience and recovery ability all play a role. What works for one person might not work for another, and that is okay.
It is easy to fall into all-or-nothing thinking with the belief that you need to train 5-7 days a week to see results. But training smartly and consistently often matters more than training frequently. Prioritising health and performance over aesthetics is key, something I always emphasise in my coaching.
Just a quick break from our 'How many times a week should I go to the gym' blog post.
For more on tailoring your training, check out my blog post How Many Sets Per Muscle Group or explore online personal training. Now back to the post...
How to Decide How Many Times YOU Should Go to the Gym
1-2 Days Per Week
This approach is ideal for beginners, busy parents, or those with intense work commitments. Small steps lead to big wins, and starting with just one or two sessions a week can build consistency without feeling overwhelming.
Example: If you are going from zero to two days a week, that’s a 200% increase in attendance! Celebrate these small wins and recognise their value in creating long-term habits.
3-4 Days Per Week
This is the sweet spot for many intermediate trainees with muscle-building or strength goals. It strikes a balance between progress and recovery.
Popular training splits for 3-4 days include:
Upper/Lower: Two upper-body and two lower-body sessions per week.
Push/Pull/Legs: Three focused sessions, repeated as needed.
Research supports this frequency for hypertrophy and strength gains while minimising a risk of overtraining.
5-6 Days Per Week
For advanced trainees, training five to six days per week can support performance goals. However, it is crucial to focus on recovery. Sleep, nutrition, and stress management are non-negotiable at this level.
Be mindful of the risks of burnout and injury. Structured guidance, like my 8-Week Strength Training Plan, can help optimise high-frequency training without compromising your well-being.
Key Factors to Consider When Deciding Your Gym Frequency
Your Goals
Your training frequency should align with your goals:
Muscle growth: 3-5 days per week is common.
Mental health: Even one day a week can make a difference.
General fitness: Flexibility and consistency matter most.
Your Recovery Ability
Recovery is as important as training. If you are constantly tired or sore, it might be time to reduce your training days rather than increase them.
Remember! Progress happens during recovery, not in the gym. Balancing sleep, stress, and nutrition supports long-term results.
Your Lifestyle & Schedule
Flexibility is a win, not a weakness. Whether you are a busy parent (like me!), working long hours, or managing shift work, your training plan should fit your life. For example, two full-body sessions a week can be just as effective as a more frequent split if consistency is maintained.
The Best Training Splits Based on How Many Days You Train
Here’s a breakdown of effective training splits:
2 days: Full-body workouts (e.g., Monday/Thursday).
3 days: Full-body (e.g., Monday/Wednesday/Friday) or Push/Pull/Legs.
4 days: Upper/Lower/Upper/Lower.
5 days: Push/Pull/Legs/Upper/Lower.
6 days: Push/Pull/Legs/Push/Pull/Legs (for advanced trainees).
Simplicity and consistency often trump complexity, especially for beginners and intermediates.
Frequently asked questions
How many times a week should I go to the gym to build muscle?
3-5 days per week is typical. Recovery and consistency are crucial.
Can I get fit with just 2 days a week at the gym?
Absolutely. It’s often more sustainable for busy people and can yield significant results over time.
Is it bad to go to the gym every day?
We wouldn't recommend it. It isn't necessarily "bad" but it completely depends on your exercise schedule and intensity. Recovery would need to be strongly prioritised. Balance is key.
What if I miss a workout?
Missing a workout won’t erase your progress. Focus on the bigger picture of consistency.
When I became a dad, I realised my old 6-day a week training routine wasn’t sustainable. I had to rethink my approach and prioritise consistency over volume. Now, I aim for three to four sessions a week and get better results because I am more focused and consistent. This shift not only improved my performance but also gave me more time with my family and clients.
Remember, it’s not about perfection. It is about progress!
Ready to Create a Plan That Works for You?
Want a flexible training plan tailored to your lifestyle? Check out my 8-Week Strength Training Plan, designed to help you succeed whether you train 2 or 6 days a week. Let’s make your fitness journey sustainable and rewarding! Or click here to get in touch for online personal training.
We hope you enjoyed this article! If you want to know what our clients have said about us, then head over to our testimonials page. Or head on over to our free resources page to check out our free tools to keep you on track.
Kommentarer