How Often Should You Train?
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You want to get stronger and healthier, but how many times per week should you actually be training? For years, the fitness world has been divided. Some people hit the gym every day, while others swear by just a couple of focused sessions each week. The truth lies somewhere in the middle, and it depends on how much total work you do.
A meta-analysis compared training frequencies of one, two, or three or more sessions per week. It found that higher frequency training can lead to greater strength improvements. However, most of this benefit comes from performing more total work across the week, not frequency alone. This means that volume — the number of sets and reps at a given load — is the most important driver of progress.
Alongside this, the Australian Physical Activity Guidelines provide a clear baseline for adults. They recommend at least two sessions of muscle-strengthening exercise each week, combined with regular aerobic activity. This minimum standard ensures people support both health and performance without slipping into inactivity.
Frequency and Strength: What the Research Shows
Strength gains are closely tied to training volume. The meta-analysis revealed that training three or more times per week often produces better results, but only because the total amount of work increases. When volume is equal across one, two, or three sessions, the differences in strength outcomes are much smaller.
This means that you can still gain strength with just two weekly workouts if you plan them well and include enough sets and reps. Training more often allows you to spread the work across the week, which may reduce fatigue and make sessions more manageable.
Frequency and Health: Where the Guidelines Fit In
The Australian guidelines emphasise a simple principle, train consistently and include strength work at least twice per week. This threshold helps preserve muscle mass, improve bone health, and maintain metabolic function. For many people, two strength sessions combined with regular walking, cycling, or swimming provides an effective mix of resistance and aerobic exercise.
Those who want more advanced performance can build from this foundation. Adding an extra day or two of strength work or increasing total weekly volume is a proven way to accelerate progress, but the baseline guideline is enough to protect long-term health.
Practical Guidelines for Training Frequency
You do not need to train every day to see results. What matters most is that your sessions are consistent and well balanced. Here’s how to apply the evidence:
Train each muscle group at least twice weekly
This ensures you stimulate both strength and growth without leaving long gaps between sessions.
Spread your volume across the week
If you want to increase training, divide your total sets across more sessions to improve recovery and quality.
Mix strength with aerobic activity
Follow the guideline of 150 to 300 minutes of moderate activity each week, plus at least two strength sessions.
Why It Matters for You
Knowing how often to train removes the guesswork. You do not need to be in the gym every day, nor will one short session each week be enough. With two well-structured strength workouts and regular movement, you can meet national health standards and build a foundation for lasting strength. From there, you can decide whether to train more frequently depending on your goals, lifestyle, and recovery.
