How Many Days A Week Should I Train?

How many days a week you need to train depends on your fitness level and goals, with 3 to 5 training days per week being the standard recommendation for most people. Below is a guideline for you to follow.

• Beginners: 2 to 3 days per week of full-body resistance training, ensuring at least 48 to 72 hours of recovery between sessions using Phase 1 Stabilization Endurance where you do one set of an exercise with high reps (15-20) to help build up endurance.

• Intermediate Exercisers: 3 to 4 days per week using full-body workouts or upper/lower body splits with 2 sets per body part with around 12 reps.

• Advanced Lifters: 4 to 6 days per week utilizing more specialized training splits (such as push/pull/legs or muscle development splits) while managing volume and fatigue. Here you can do perform 2-3 sets per body part with 8-12 reps.

Weekly Frequency by Goal

• General Health & Fitness: 2 to 3 strength sessions per week combined with 150 minutes of moderate aerobic activity.

• Building Muscle (Hypertrophy): Hitting each major muscle group 2 to 3 times per week (usually distributed across 3 to 4 workouts) is more effective than working a muscle group only once a week.

• Rest and Recovery: Low-intensity movement like walking or mobility work can be done daily, but full high-intensity or heavy resistance sessions require scheduled recovery days.

It is also important when training or working out, to drink plenty of water, get at least 7 hours of sleep and eat a balanced diet.

Many aging adults work out once or twice a week, which is better than nothing, but as you get more experience shoot for 3-4 days a week (Intermediate level) to improve strength, flexibility, mobility and improved cardiovascular health. And remember to incorporate balance exercises into your routine.