Training frequency refers to how often you engage in physical exercise over a specific period, typically measured weekly. The optimal number of workout days depends on individual fitness goals, training level, and recovery needs, making it essential to tailor workout plans for maximum effectiveness.
For building muscle, training each major muscle group at least twice per week is ideal for promoting hypertrophy. To lose weight, aim for 3-5 days of exercise weekly, combining 150-250 minutes of moderate-intensity cardio with 2-3 strength sessions. Gaining strength benefits from 2-4 weekly sessions focused on adequate volume and progressive overload. For improving endurance, 5-6 days of consistent cardiovascular-focused workouts maximize VO₂ max and endurance capacity.
Training frequency also varies with experience level. Beginners should start with 2-3 days per week, emphasizing compound movements to build foundational strength. Intermediates progress to 3-5 days weekly, targeting each muscle group multiple times to optimize growth and performance. Advanced athletes train 3-6 days weekly using periodized strategies to meet complex goals.
Gender differences also play a role – women may tolerate higher training frequencies for endurance due to faster recovery, while men often excel in strength-focused activities requiring longer recovery periods.
Overtraining, caused by excessive training without adequate recovery, can hinder progress and lead to symptoms like fatigue, decreased performance, and mood disturbances. Including 1-3 rest days per week helps prevent these issues and supports optimal recovery.
How Many Days a Week Should You Work Out Based on Your Goals?
Optimal training frequency recommendations depending on the training goal are listed below.
- Building Muscle: Train each major muscle group at least twice per week for optimal muscle growth.
- Losing Weight: Work out 3-5 days per week, combining 150-250 minutes of moderate-intensity cardio and 2-3 strength sessions targeting major muscle groups.
- Gaining Strength: Train 2-4 times per week with a focus on adequate volume and intensity.
- Improving Endurance: Work out 5-6 days per week, focusing on consistent endurance sessions.
Building Muscle
To build muscle effectively, you should train each major muscle group at least twice a week. This training frequency has been shown to promote superior muscle growth compared to training once per week.
The study “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy” by Schoenfeld et al. (2016) concluded that training major muscle groups at least twice per week promotes superior hypertrophic outcomes compared to training them once per week. The findings specifically noted that higher training frequencies are associated with greater effect sizes for muscle hypertrophy, emphasizing the benefits of training each muscle group at least twice weekly to optimize muscle growth.
The table below illustrates the structure of a 6-day push/pull/legs workout routine schedule a popular workout routine for building muscle.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout |
| Tuesday | Pull Workout |
| Wednesday | Leg Workout |
| Thursday | Rest |
| Friday | Push Workout |
| Saturday | Pull Workout |
| Sunday | Leg Workout |
Losing Weight
To lose weight, aim for 3-5 workouts per week, including 150-250 minutes of moderate-intensity cardio (more for significant loss) and 2-3 strength sessions, targeting each major muscle group twice weekly to preserve muscle and metabolism.
Research supports this approach. A study by Donnelly et al. (2009), “Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults,” found that individuals engaging in 150-250 minutes of moderate-intensity aerobic exercise weekly experienced modest weight loss, while greater amounts (>250 minutes per week) were associated with clinically significant weight loss.
Strength training, as shown in “Resistance Training Conserves Fat-Free Mass and Resting Metabolic Rate Following Weight Loss” by Hunter et al. (2008), helps preserve muscle mass and resting metabolic rate during weight loss efforts.
The table below outlines a 5-day strength and cardio workout routine, a popular structure for weight loss.
| Day of Week | Workout |
|---|---|
| Monday | High-Intensity Interval Training (HIIT), 30 minutes |
| Tuesday | Strength Training (Full Body Workout) |
| Wednesday | Moderate-Intensity Cardio, 45 minutes |
| Thursday | Strength Training (Upper Body Workout) |
| Friday | High-Intensity Interval Training (HIIT), 30 minutes |
| Saturday | Strength Training (Lower Body Workout) |
| Sunday | Low-Intensity Cardio (Walking or Treadmill, 30-45 min) |
Gaining Strength
To gain strength, aim to train 2-4 times per week, ensuring sufficient training volume and intensity. While training 3 or more times per week may enhance upper body strength gains, overall improvements depend more on combining adequate volume with appropriate intensity. Focus on progressively overloading your muscles and balancing your sessions to optimize both performance and recovery.
A study by Ralston et al. (2018), “Weekly Training Frequency Effects on Strength Gain,” found that higher training frequencies (≥3 times per week) significantly improved upper body strength gains compared to lower frequencies, but the effect on lower body strength was not significant. When training volume was equated, frequency had no significant impact on overall strength gains.
Grgic et al. (2018), in their study “Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis,” emphasized that training volume, when equated, is a critical factor in strength development. Their findings showed no significant effect of resistance training frequency on strength gains when volume was matched, indicating that total training volume is more important than frequency alone for strength improvements.
The table below outlines a 4-day upper/lower strength workout routine, a common structure for strength gain.
| Day of Week | Workout |
|---|---|
| Monday | Upper Body Workout |
| Tuesday | Lower Body Workout |
| Wednesday | Rest |
| Thursday | Upper Body Workout |
| Friday | Lower Body Workout |
| Saturday | Rest |
| Sunday | Rest |
Improving Endurance
To improve endurance, aim to work out 5-6 days per week with consistent endurance-focused sessions. Research shows that frequent training significantly enhances VO₂ max and improves the energy cost of locomotion, key factors in boosting endurance performance.
Research supports incorporating frequent training sessions to improve endurance. A study by Hickson (1980), “Interference of Strength Development by Simultaneously Training for Strength and Endurance,” found that individuals who engaged in endurance training for 40 minutes per day, 6 days per week experienced significant improvements in VO₂ max—approximately a 25% increase during cycling and a 20% increase during treadmill exercise over 10 weeks. These findings highlight the importance of consistent and frequent endurance training to maximize cardiovascular adaptations and improve overall endurance capacity.
Frequent training is essential for improving endurance, as highlighted by Berryman et al. (2018) in “Concurrent Training for Sports Performance: The Two Sides of the Medal.” Regular endurance sessions enhance performance in activities like running and cycling by improving the energy cost of locomotion. The study emphasizes the importance of consistent endurance training while carefully managing concurrent strength training to avoid interference effects.
The table below outlines a 5-day endurance training schedule, designed for improving cardiovascular and muscular endurance.
| Day of Week | Workout |
|---|---|
| Monday | Moderate-Intensity Cardio (Running, Cycling, 45-60 minutes) |
| Tuesday | High-Intensity Interval Training (HIIT, 30 minutes) |
| Wednesday | Strength Training (Full Body, Moderate Weights) |
| Thursday | Steady-State Cardio (Swimming, Rowing, 60-75 minutes) |
| Friday | Active Recovery (Mobility, or a Walk, 30-45 minutes) |
| Saturday | Long-Distance Cardio (Running, Cycling, 90 minutes) |
| Sunday | Rest |
How Many Days a Week Should You Work Out Based on Training Level?
Training frequency recommendations depending on training level are listed below.
- Beginner: Work out 2-3 days per week, focusing on compound exercises to build strength and coordination.
- Intermediate: Train 3-5 days per week, targeting each muscle group 2-3 times weekly with progressive overload.
- Advanced: Train 3-6 days per week, using periodized training to optimize performance.
Beginner
As a beginner, working out 2-3 days per week is sufficient to experience rapid strength gains, primarily driven by neuromuscular adaptations like improved motor unit recruitment and muscle coordination. Beginners should focus on compound exercises to engage multiple muscle groups efficiently and build overall strength.
The study “Neural Adaptation to Resistance Training” by Sale (1988) highlights that beginners experience rapid strength gains primarily due to neuromuscular adaptations, such as enhanced motor unit recruitment and improved muscle coordination. Incorporating compound exercises, while not directly discussed in this study, is an effective strategy for engaging multiple muscle groups and building overall strength and fitness.
Intermediate
As an intermediate, working out 3-5 days per week is ideal to continue building strength and muscle mass. Training each major muscle group 2-3 times weekly allows for balanced development while providing sufficient recovery to maximize performance and adaptations. Focus on a mix of compound and isolation exercises with progressive overload to target all muscle groups effectively.
The study “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy” by Schoenfeld et al. (2016) found that training major muscle groups at least twice per week promotes superior hypertrophic outcomes compared to once per week.
Similarly, “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men” by Schoenfeld et al. (2015) suggests that training muscle groups three times weekly using full-body routines may have additional hypertrophic benefits.
“Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men” by Schoenfeld et al. (2018) highlights the importance of training volume, with higher volumes leading to greater hypertrophy.
Advanced
As an advanced athlete, you should aim to train 3-6 days per week, depending on your goals, recovery capacity, and the demands of your sport. Periodized training, which involves varying frequency, intensity, and volume, is particularly effective for optimizing strength and power development.
Research supports this approach, with “A Meta-Analysis of Periodized Versus Nonperiodized Strength and Power Training Programs” by Rhea and Alderman (2004) demonstrating that periodized training is more effective for advanced athletes.
The study “Concurrent Training for Sports Performance: The 2 Sides of the Medal” by Berryman et al. (2018) emphasizes the importance of balancing training variables to meet complex performance demands.
How Does Training Frequency Differ for Men and Women?
Training frequency can differ for men and women due to physiological differences in fatigue and recovery. Women are generally less fatigable and recover faster from lower-intensity or endurance-focused activities, which may allow for higher training frequencies in these areas. Men, on the other hand, may excel in high-intensity, strength-based tasks but often require longer recovery periods for endurance-focused training.
Research supports this approach. The study “Sex Differences in Human Fatigability: Mechanisms and Insight to Physiological Responses” by Hunter (2014) explains that women’s reduced fatigability and faster recovery are due to differences in muscle fiber properties, perfusion, and metabolism, making them more suited to higher frequencies in endurance work.
The study “Sex Differences and Mechanisms of Task-Specific Muscle Fatigue” by Hunter (2009) highlights that sex-based differences in fatigue are task-specific, suggesting the need to tailor training frequencies for strength and endurance activities based on these physiological variations.
How Much Working Out Is Too Much?
Working out becomes “too much” when the balance between training intensity, volume, and recovery is disrupted, leading to fatigue, performance decline, or overtraining syndrome (OTS). Research highlights that excessive training without adequate recovery can result in prolonged maladaptation, including physical and psychological symptoms.
The research titled “Prevention, Diagnosis, and Treatment of the Overtraining Syndrome” by Meeusen et al. (2013) emphasizes that insufficient recovery combined with excessive overload can lead to non-functional overreaching (NFOR) or OTS, characterized by fatigue, mood disturbances, and long-term performance decline.
The study “Recovery and Performance in Sport: Consensus Statement” by Kellmann et al. (2017) stresses the importance of balancing stress and recovery to maximize performance and prevent injuries or illnesses caused by under-recovery.
Is Working Out 5 Days a Week Too Much?
No, working out 5 days a week is not too much if the training intensity, volume, and recovery are balanced. Properly structured workouts with sufficient rest and nutrition support sustainable progress and help prevent overtraining.
Is It Bad to Work Out Every Day?
No, it is not inherently bad to work out every day if the workouts are varied in intensity and include active recovery sessions. However, consistently high-intensity training without rest can lead to overtraining and hinder recovery.
Can You Lift Weights Every Day?
No, lifting weights every day is not recommended for most people, as muscles need time to recover and grow. Allowing at least 24-48 hours of recovery for each muscle group helps prevent overtraining and reduces the risk of injury.
Can You Do Cardio Every Day?
Yes, you can do cardio every day if the intensity and duration are managed to avoid overtraining. Incorporating low- to moderate-intensity sessions like walking, cycling, or swimming supports recovery and reduces the risk of injury.
Is Working Out 2 Hours a Day Too Much?
Yes, working out 2 hours a day can be too much for most people, depending on intensity, workout type, and recovery. Extended sessions without adequate rest may lead to fatigue, overtraining, or injury.
How Do You Know If You’re Overtraining?
Common signs of overtraining are listed below.
- Chronic Fatigue: Persistent tiredness despite adequate sleep and rest.
- Decreased Performance: Reduced strength, endurance, or skill despite consistent training.
- Prolonged Muscle Soreness: Muscle soreness lasting longer than usual after workouts.
- Mood Disturbances: Increased irritability, anxiety, or depression.
- Sleep Disruptions: Difficulty falling or staying asleep, or feeling unrested upon waking.
- Increased Injury Risk: Recurring or new injuries due to insufficient recovery.
- Weakened Immune System: Frequent illnesses, such as colds or infections.
- Loss of Motivation: Reduced enthusiasm or dread about workouts.
- Appetite Changes: Unusual increases or decreases in hunger levels.
- Elevated Resting Heart Rate: A higher-than-normal resting heart rate, indicating stress on the body.
How Many Rest Days Should You Have a Week?
You should have 1-3 rest days per week, depending on your training intensity, volume, and individual recovery needs. Rest days help optimize performance, prevent fatigue, and reduce the risk of overtraining.
The study “Recovery and Performance in Sport: Consensus Statement” by Kellmann et al. (2017) emphasizes the importance of balancing training stress with recovery to avoid negative outcomes like under-recovery, nonfunctional overreaching (NFOR), and overtraining syndrome (OTS). It highlights that recovery needs vary between individuals and recommends systematic monitoring to ensure sufficient rest and maximize performance.
Rest days can include complete rest or active recovery activities such as walking, yoga, or light stretching, depending on the intensity of your workout routine.
How Long Should You Workout a Day?
The ideal workout duration depends on your goals, experience level, and workout type, typically ranging from 20 to 90 minutes.
Beginners benefit from 30–45 minutes, intermediates around 60 minutes, and advanced trainees 60–90 minutes. For weight loss, 30–60 minutes combining cardio and strength works well, while HIIT (high-intensity interval training) is effective in 20–30 minutes.
Workout length should be adjusted based on factors like recovery capacity, time availability, and training intensity to ensure sustainable progress.