Guide
How many days a week should you train?
More days is not automatically better. For most people with a job and a life, three focused sessions a week is the sweet spot: enough to keep progressing, few enough that you actually keep it up.
Three is enough for most people
One push day, one pull day and one legs day covers the whole body across the week. That is three sessions, and it is enough to make steady progress without living in the gym.
The goal is a baseline you repeat, not the most demanding schedule you can survive for a fortnight.
How to space them out
Train them in any order across the week, and try to leave at least one easier day between the harder sessions. A Monday, Wednesday, Friday shape is simple to remember, but there is nothing special about those particular days.
If your week falls apart, move the sessions rather than skipping them. Three sessions done on odd days still counts.
What to do on the other days
On the days you are not training, a walk or a gentle stretch is plenty. An easy mobility or recovery session works well here, and so does doing very little.
If you feel run down, take the rest. The training only works if you recover from it.
Consistency is the actual variable
Steady, slightly boring progression is what adds up over months. Three sessions you still do in six months will beat five sessions you abandon in three weeks, every time.
Ready-made
Get the Train pack
Our Train pack lays the three days out for you with exact sets, reps and rest, an alternative for every lift, and a 12-week tracker so you can see the progression on paper.
See Train, $19Please note. General wellness information, not medical advice. Talk to a professional before making big changes to how you train, eat, or sleep.