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Three things to consider when deciding: "How many times a week should I be training?"

Writer's picture: John PiersonJohn Pierson


How many times a week should I train? The gym can be an exciting but intimidating place. To remove some of the thinking, I have answered the question as concisely as I can manage.


How much time do you have?


The first point of order is how often you can go to the gym. With external factors like work, child care, and social engagements. It is better to give yourself a realistic target.

At the Workout Network in the City of London, we work with people who have stressful lives, and it is essential to consider your lifestyle when building your training programme! Ask yourself honestly, "How much time can I commit that I will commit to the gym?".

Where am I in my training life? If you are a beginner and just starting, aim for 2-3 days per week.

As you reap the rewards of your hard work, you feel better, look better, and have mastered the two days per week, but your progress is beginning to plateau. And you think, "Great, now I will start going to the gym six times a week.” No.


If your progress has started to slow down, the next step is to begin 3 days a week. You want to see:

  • Progress on the numbers that you are lifting

  • The way you’re feeling or looking


This is the progress we are after.


More does not necessarily mean better. The principle of diminishing returns can impact our strategy. If you are at an intermediate level, consider aiming for 3-5 weekly training sessions where you challenge yourself in each session to progress towards your objectives.


What am I training for?


Establishing a clearly defined goal is crucial. It helps you work backwards to create a road map of where you are now and where you would like to be. 


Remember, you want to do the minimum work to achieve your goals.


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