How Many Times a Week Should You Train?

This is one of the most common questions we get at the gym: “How many times a week should I be training?”

My simple answer? 5-6 times per week.

But of course, it depends—on your goals, lifestyle, recovery, and what you're doing outside the gym.

Let’s break it down.

What Are Your Goals?

Training frequency should align with your goals. Are you trying to build muscle, lose fat, gain strength, improve mobility, or simply feel better day to day? Your answer helps determine how often you should train.

What’s Your Daily Activity Like?

Let’s consider the average person—someone who splits their day between sitting and moving: maybe a desk job with some walking or light physical activity mixed in. If you're this person and you're fueling your body well and sleeping 6–8 hours a night, training 5-6 times per week can be a great fit.

Now, what if you're in a physically demanding job—say construction or landscaping—where you're on your feet all day, lifting, carrying, and constantly moving? In that case, 3 strength training sessions per week may be ideal. Your job already puts a lot of physical stress on your body, so additional training needs to be more strategic.

The Bare Minimum

I believe everyone should be strength training at least three times per week. That’s the minimum effective dose to start seeing results and building a solid foundation.

When new members start at Axis Strength Training, they often begin with 3 sessions per week. It’s a great way to get acclimated without feeling overwhelmed. But here’s what usually happens: after several months, progress starts to slow. That’s when I recommend increasing to 4–5 days per week. Once they make that jump, results tend to kick in again—more strength, better energy, visible progress.

What About Overtraining?

A lot of people are afraid of overtraining, but the reality? It's extremely rare.

Our bodies are built to move—daily. Overtraining typically only happens when someone is pushing way too hard: multiple intense sessions a day, no rest, poor nutrition, and inadequate sleep. Most people don’t come close to that level of stress. What they’re really experiencing is under-recovery—not overtraining.

Final Thoughts

So, how many times a week should you train?

Ideally, 5–6 days per week, assuming you’re recovering well. At minimum, 3 days a week to keep your body strong, mobile, and healthy. And remember: movement is medicine. We’re built to move—every single day.

Just don’t forget the essentials: proper nutrition, quality sleep, and listening to your body.