Three times a week is enough for most people — provided those three sessions are consistent.
The most common question we get is how many times a week someone should train. The answer is simpler than most people expect.
For someone starting out, three sessions a week is plenty. Research consistently shows the difference between three and five sessions a week is small for beginners, while the risk of quitting is far higher when the plan is over-ambitious.
Consistency matters more than frequency. Three sessions a week for six months produces far better results than six sessions a week for three weeks followed by giving up.
If you have been training for a year or two and progress has stalled, four or five sessions starts to make sense. But that is a problem for later, not for the beginning.
Our advice: pick a number you can definitely sustain and hold it for three months before thinking about increasing it.
Written by
Marko Stefanovski
