When deciding how many days per week you should train, it’s important to remember that any training is better than no training at all. Whether you’re a beginner or more advanced, consistency matters more than perfection.
Dr Mike Israetel, a world-class exercise scientist (who has a brilliant YouTube channel), suggests that for most people, training 2-4 times a week is ideal. Beginners can see great results with just two to three sessions per week, while intermediates and advanced athletes may benefit from training up to four or more times weekly. The key is finding a routine that fits your schedule and goals while ensuring you’re allowing enough recovery between workouts.
If you need more time or are just starting, training twice a week will still bring significant benefits, primarily when focusing on compound movements that work multiple muscle groups. More experienced individuals looking for serious gains might aim for four to six sessions per week, balancing intensity and volume to avoid burnout and overtraining.
| Lifter Level | Recommended Training Days per Week | Training Focus |
|---|---|---|
| Beginners | 2-3 days | Focus on foundational movements and consistency. Ideal for gaining strength and muscle with minimal risk of overtraining. |
| Intermediates | 3-5 days | More specialization with balanced volume for muscle gain and strength development. |
| Advanced Lifters | 4-6 days | Higher frequency and volume to maximize muscle growth, focusing on specific muscle groups. |
Ultimately, the correct number of training days depends on your personal goals, recovery ability, and lifestyle, but as long as you’re moving, you’re making progress!
For more in-depth insights on how frequently you should train, you can check out the recommendations from Dr. Mike Israetel discussed on multiple platforms