How many days per week do I need to workout?

Like most situations in life, context matters.  

Here are 5 factors to consider when starting a training program and deciding how many days a week you should train:

1) Training Age

If you are new to training it will initially be easier to see the results you want. When you are a beginner, gains come easily. #beginnergainz

If you've been in the iron game for a while it may take you longer to hit your goals and set new PRs (Personal Records). But remember with the right mindset and program anything is possible.


2) Biological Age

A consequence of aging is that recovery takes longer the older you are. Most of our middle and high schoolers can train with more volume and frequency than their parents. 

3) Training Type

Enjoy Yoga?

I do. While I could do most types of yoga every day if I wanted too (although I’m sure I wouldn’t survive doing bikram every day), I wouldn’t be able to do a heavy weight training session every day.

I personally aim for 4-5 strength training sessions per week and some form of active recovery the other days of the week. I place more value in lifting because of all the benefits associated with strength training like building muscle, boosting metabolism, and clearing the mind just to name a few.

4) Recovery Strategies (including nutrition)

If you don't eat well and/or only get 5 hours of sleep per night you are not going to see the same results as someone who sleeps 8+ hours a night and has their nutrition dialed in.

It's important to utilize other recovery strategies as well like soft tissue work (foam rolling, massage, etc.), mobility/stretching exercises, and active recovery workouts like a light jog or long walk. People often forget that training breaks down your muscles, and it's during the recovery process where your muscles are built. 

5) Goals

This may be one of the most important factors when trying to decide how many days a week to workout. You don't always have to add in more time or more days.

Just training for health and longevity, or in-season for your sport?

1-2 times per week is great.

Off-season training for your sport and want to add significant muscle mass and strength?

The time needed to get the results you want really comes down to the effort that you put in! I’d recommend 2-5 training sessions a week.

Now let's get to work!

We are about to wrap up our winter training camps and are starting signups for spring. Our 10-week training camps start on April 1st and run until June 9th. For more info and to reserve your spot email us at

Joe BarliaComment