You do not need to train every day to make progress. You need enough quality sessions, adequate rest and a routine you can maintain even during busy weeks. The right frequency depends on your experience, goals and type of training.
TWO SESSIONS A WEEK
Two sessions are a good starting point for beginners, people returning after a break and anyone with a very busy schedule. For independent training, choose a full-body programme. For group classes, choose two sessions with enough recovery time between them.
The key advantage of two sessions is that they are manageable. If you can complete them almost every week, they will be more effective than an ambitious plan you often miss.
THREE SESSIONS A WEEK
Three sessions offer more flexibility. You can combine two strength workouts with one conditioning session, or choose three different group classes.
For many recreational athletes, this routine provides a good balance between progress, recovery and other commitments.
- Monday: strength training
- Wednesday: group class or conditioning
- Friday or Saturday: full-body training
FOUR OR MORE SESSIONS
More frequent training requires more careful management of workload. Every session does not need to be at maximum intensity. Combine harder days with lighter workouts, technique work or mobility.
If you are working towards a specific sporting goal, ask a trainer to help balance strength, conditioning and recovery. If you have pain, an injury or a health limitation, consult an appropriate professional before continuing.
THE BEST PLAN IS A REALISTIC PLAN
Choose the smallest number of sessions you know you can maintain. After a few weeks, review how you feel, your technique and your progress before adding another session.
Athlete Gym’s 24/7 access lets you fit training around your schedule, while group classes provide a set time and accountability to the group.
