How Often Should You Go to the Gym? (Beginner to Advanced Guide)

When you’re trying to get fitter, lose weight, or build muscle, one question often pops up: how often should you go to the gym? And it’s not just about the number of days you show up, your fitness level, goals, recovery habits, and even your daily schedule all play a role in shaping the ideal gym routine.

Whether you’re just starting out and wondering how many times a week should I workout, this guide has the expert-backed answers. We'll explore official guidelines, training goals, weekly routines, and the science of recovery.

By the end, you’ll know exactly how many days a week you should be working out, and how to make those sessions count, no matter your age, gender, or fitness level. Plus, we’ll share pro insights to help both men and women design smarter gym fitness programs, especially those tailored for beginners, hybrid athletes, and even fitness programs for ladies.

How Often You Should Work Out Based on Your Goals

If you want the quick version, here’s a summarised breakdown to get you started. These are general recommendations, and the right frequency for you depends on your recovery, age, diet, sleep, and lifestyle:

Goal	Workout Frequency	Gym Time (per session)	Example Split
Weight Loss	4-6 days/week	45-60 mins	3x cardio, 3x strength
Muscle Building	4-5 days/week	60-75 mins	Push/Pull/Legs or Upper/Lower
General Fitness	3-5 days/week	45-60 mins	Full-body or cardio/strength mix
Beginners	2-3 days/week	30-45 mins	Full-body or basic split
Advanced Athletes	5-7 days/week (with recovery)	60-90 mins	PPL, hybrid or specialised plan
Mental Health / Energy Boost	3-6 days/week	20-60 mins	Mix of light cardio and lifting

💡 Tip: You don’t need to work out every single day to see results. What matters most is consistency, progressive overload, and adequate recovery.

Why Gym Frequency Matters: What the Science & Experts Say

When figuring out how often you should work out, it's easy to fall into guesswork or follow random TikTok advice. But frequency isn’t just about squeesing gym days into your schedule, it’s a cornerstone of physical adaptation, muscle growth, fat loss, and long-term success. Here’s what the science and health authorities say.

Government & Health Organisation Guidelines (CDC, NHS, WHO)

According to leading health bodies like the CDC, NHS, and World Health Organisation (WHO), adults should aim for:

• 150-300 minutes of moderate-intensity aerobic activity per week, or

• 75-150 minutes of vigorous-intensity activity, plus

• 2 or more days of strength training involving major muscle groups

These are baseline recommendations for general health and longevity, not specifically for building muscle or losing fat. However, they’re a good starting point, especially for those wondering how many days a week I should work out just to stay healthy and active.

🧠 Insight: You can meet these guidelines in as few as 3 sessions a week or spread them across 5-6 shorter workouts, depending on your lifestyle.

Strength Training Frequency - What Latest Research Says

If your goal is hypertrophy (muscle growth), research consistently supports training each major muscle group 2x per week as the optimal frequency. A meta-analysis published in Sports Medicine (2016) found:

• Muscle groups trained twice a week grew more than those trained once a week.

• Volume and intensity were more important than the number of gym visits alone.

This means you could do 4 workouts per week on a push/pull/legs split, or even 3 full-body workouts and still build strength and mass efficiently.

💪 Example Split:

• Mon: Full Body

• Wed: Full Body

• Fri: Full Body

• Sat (optional): Arms/Core or Cardio

Cardio Recommendations Backed by Studies

Wondering how often you should go to the gym for cardio and fat loss? A review in the Journal of Obesity highlights that high-frequency cardio (5-6 days per week) improves fat loss, especially when paired with resistance training and calorie control.

• Moderate intensity (brisk walking, light cycling): 30-60 minutes/day

• High intensity (HIIT, sprints, incline training): 20-30 minutes/session

But overdoing cardio can lead to muscle loss or fatigue if not balanced with proper nutrition, strength training, and recovery days.

📌 Tip: If your priority is fat loss, combine 3-4 strength workouts with 2-3 cardio sessions weekly. This optimises both body composition and metabolism without risking overtraining.

What Personal Trainers and Fitness Coaches Recommend

Experienced coaches, like those at Smarter Fitness, emphasise that quality is more important than quantity. You don’t need to live at the gym, you just need the right gym fitness program tailored to your goals and ability.

General advice from certified personal trainers:

• Beginners: 2-3 days/week of strength training is plenty

• Intermediate: 3-5 days/week, incorporating both strength and cardio

• Advanced: 5-6 days/week with a mix of heavy lifting, mobility, and recovery sessions

📣 “The sweet spot for most clients is 4 to 5 days a week at the gym,” says James, head coach at Smarter Fitness. “That’s enough to see real change without burning out.”

How Often Should You Go to the Gym Based on Your Goals?

Your gym frequency should directly align with what you’re trying to achieve, whether it’s burning fat, building lean muscle, maintaining fitness, or boosting mental clarity. Let’s break it down so you can align your gym schedule with your personal goal.

To Build Muscle (Hypertrophy-Focused Plan)

If your primary goal is muscle gain, you’ll want to be in the gym at least 4 to 5 days per week, focusing on structured resistance training. To maximise hypertrophy:

• Train each muscle group twice a week

• Focus on progressive overload (increase weight, reps, or sets over time)

• Keep sessions between 60 to 75 minutes

• Prioritise compound movements (e.g., squats, deadlifts, presses)

A popular option is the Push-Pull-Legs (PPL) or Upper-Lower Split, allowing for both volume and recovery.

Example:

• Mon: Push (Chest/Shoulders/Triceps)

• Tue: Pull (Back/Biceps)

• Wed: Legs

• Fri: Upper

• Sat: Lower or Arms/Core

This frequency is ideal for people asking how often you should go to the gym to build muscle, especially men and women following a structured gym fitness program.

For Fat Loss and Body Recomposition

When it comes to fat loss, your workout schedule should combine strength training (to preserve muscle) and cardio (to create a calorie deficit).

Aim for:

• 4-6 days/week at the gym

• 3 strength training days (full-body or split)

• 2-3 cardio days, including HIIT or steady-state

• Session duration: 45-60 minutes

🧠 Remember: Diet drives fat loss more than training, but your workouts improve metabolism, mood, and muscle definition.

Those asking how many days a week should I workout to lose weight will benefit most from a consistent routine that doesn't burn them out. For women, consider a gym fitness program for ladies that incorporates lower-body emphasis, circuit-style workouts, and moderate cardio.

For Strength and Performance

Looking to get stronger or improve athletic performance? Frequency can vary, but usually sits around 3-5 workouts per week with lower rep ranges, heavier lifts, and longer rest periods.

Key factors:

• Include compound lifts (squat, deadlift, bench, overhead press)

• Focus on periodisation (phased programming)

• Rest is critical, don’t overtrain

🏋️‍♀️ Best for people who ask, "Should I be exercising every day?" The answer is no if you’re lifting heavy and training for performance.

To Stay Fit and Maintain Overall Health

If your goal is general wellness, feeling energetic, or aging gracefully, 3-4 days/week at the gym is plenty.

Your plan can mix:

• Full-body workouts

• Functional training

• Low-impact cardio (cycling, swimming, walking)

• Mobility work (yoga, dynamic stretching)

This approach is ideal for those wondering how often should you work out to stay in shape, and is sustainable even with a busy schedule.

🧓 Note: For teens or older adults, consider asking how old do you have to go to the gym? Most gyms allow ages 14+ with supervision, and older clients benefit from lower-intensity, strength-preserving programs.

For Mental Wellbeing and Stress Relief

Regular movement supports brain health, reduces anxiety, and boosts serotonin. If your primary goal is mental clarity:

• Aim for 3-6 sessions per week

• Include light cardio, mobility, and moderate resistance training

• Prioritise enjoyable, repeatable workouts

Even a quick 20-minute gym session or walk can shift your mood. So if you’re asking, how long should you spend at the gym, know that sometimes less is more, as long as it’s consistent.

Weekly Gym Frequency by Fitness Level

The right frequency for your gym routine depends on where you are in your fitness journey. Beginners, intermediates, and advanced athletes each have different needs, recovery rates, and goals. Understanding your fitness level can help you avoid overtraining and optimise progress. Here’s a breakdown of how often you should work out based on your current experience and capabilities.

Complete Beginners (0-3 Months)

If you’re new to the gym, your body isn’t yet conditioned to handle high-frequency workouts. Start slow and build a foundation. 2-3 days per week of strength training, along with 2-3 days of low-intensity cardio (walking, cycling, or swimming), should be enough. Aim for full-body workouts that allow you to practice movement patterns and establish good form.

Key Tips:

• Focus on compound exercises (squats, deadlifts, presses)

• 45-minute sessions are a good starting point

• Use machines or lighter weights to master technique

Goal: Build consistency, improve form, and gradually increase strength.

Intermediates (3-12 Months)

As you progress, your body will adapt to a 2-3-day routine, and you can push for more intensity. At this stage, 3-4 gym sessions per week will allow for greater volume and variation. Focus on split training (upper-lower, push-pull-legs) and increase resistance levels to stimulate muscle growth and fat loss.

Key Tips:

• Strength training should be your primary focus

• Add HIIT cardio or circuit training 1-2 times a week

• 60-minute sessions with a mix of exercises

Goal: Build muscle, improve cardiovascular fitness, and burn fat.

Advanced Lifters (12+ Months)

For seasoned gym-goers, you can train 4-6 days a week, often incorporating higher-intensity workouts, such as heavy lifting, intense HIIT, or specific sports training. At this level, hypertrophy or powerlifting routines become more common, along with higher volume to continue making progress.

Key Tips:

• Focus on advanced splits (PPL, body part splits)

• Incorporate heavy lifting, plyometrics, or high-volume circuits

• Sessions can last 60-90 minutes

Goal: Maximise muscle gain, strength, or endurance.

Is It Safe (or Smart) to Work Out Every Day?

One of the most common questions people ask when starting a fitness journey is, should I be exercising every day? The answer depends on your individual goals, fitness level, and recovery abilities. While working out every day can be effective for some, it carries risks if done improperly.

Pros of Daily Gym Sessions

If your body is conditioned to handle daily workouts, there are significant benefits to working out frequently. Here are some of the pros:

• Improved consistency: Daily training builds discipline and routine.

• Boosted metabolism: Regular exercise helps you burn more calories, even at rest.

• Mental health benefits: Regular workouts are linked to decreased stress and improved mood.

• Faster adaptation: If your body is conditioned for it, daily workouts can help speed up fitness progress.

Who benefits from daily gym sessions?

• Advanced athletes or bodybuilders

• Individuals training for sports or events

• Those focused on mental health benefits and stress relief

Remember: Not everyone should work out every day. It's essential to listen to your body and prioritise rest when needed.

Drawbacks of Working Out Every Day

While there are benefits, there are also significant risks to training every day without proper recovery. These drawbacks include:

• Risk of Overtraining: Without proper recovery, your body’s ability to repair and rebuild muscles diminishes, leading to fatigue, injury, or decreased performance.

• Burnout: Mentally, daily workouts can lead to boredom or a lack of motivation.

• Increased Injury Risk: Constant strain on the muscles, joints, and connective tissues can lead to injuries such as sprains or strains.

• Compromised Immune System: Overtraining can suppress the immune system, making you more susceptible to illness.

Signs of overtraining:

• Persistent fatigue

• Lack of motivation

• Decreased performance

• Muscle soreness that doesn’t go away

How to Design a Sustainable Weekly Gym Schedule

Creating a sustainable gym schedule that works for your goals and lifestyle is key to long-term fitness success. This section will guide you through designing a plan that keeps you on track without overtraining or risking burnout.

Sample 3-Day, 4-Day, 5-Day, and 7-Day Workout Splits

Whether you’re a beginner or an advanced lifter, there are various weekly workout splits that can keep you progressing. Here are some sample schedules:

3-Day Split (Beginner/Intermediate)

• Mon: Full-body workout

• Wed: Upper body strength + light cardio

• Fri: Lower body strength + core work

4-Day Split (Intermediate)

• Mon: Upper body push (chest, shoulders, triceps)

• Tue: Lower body strength (quads, hamstrings, glutes)

• Thu: Upper body pull (back, biceps)

• Fri: Full-body strength + cardio

5-Day Split (Intermediate/Advanced)

• Mon: Chest and triceps

• Tue: Back and biceps

• Wed: Legs and abs

• Thu: Shoulders and traps

• Fri: Full-body workout + conditioning

7-Day Split (Advanced)

• Mon: Upper body push

• Tue: Lower body strength

• Wed: Upper body pull

• Thu: Legs and conditioning

• Fri: Core and mobility

• Sat: Cardio (HIIT or steady-state)

• Sun: Active rest (walking, yoga)

Pro Tip: Make sure your schedule includes at least one rest day to allow your body to recover, especially after intense lifting or cardio days.

The Importance of Rest Days and Active Recovery

Rest days are just as important as workout days in a well-balanced fitness routine. Your muscles need time to repair and grow after heavy workouts. Here’s what you can do on rest days:

• Active recovery: Light activity such as walking, swimming, or yoga can help keep the blood flowing and prevent stiffness.

• Sleep: Prioritise 7-9 hours of sleep for recovery.

• Nutrition: Ensure you’re eating enough protein and healthy fats to fuel muscle repair.

Important: Without proper rest, you risk overtraining, which can lead to fatigue and hinder progress.

Gym Frequency and Recovery: What You Must Get Right

When planning how often to go to the gym, it’s important to remember that recovery is just as crucial as the workouts themselves. Without proper recovery, you can easily overtrain, which not only hinders your progress but also increases the risk of injury. Let’s dive into the key factors of recovery and how they relate to your gym frequency.

The Role of Recovery in Your Fitness Journey

Recovery isn’t just about taking days off. It involves a combination of rest, sleep, nutrition, and active recovery. While you work hard in the gym to break down muscle fibers, it’s during recovery that the magic happens, the fibers rebuild, becoming stronger and bigger.

Key Components of Recovery:

• Muscle Repair: Strength training breaks down muscle fibers, and recovery allows them to repair and grow.

• Hormonal Balance: Adequate rest supports the release of recovery hormones like testosterone and growth hormone, which are essential for muscle growth.

• Injury Prevention: Proper recovery reduces the risk of overuse injuries like tendinitis and stress fractures.

Science Insight: A study in the Journal of Strength and Conditioning Research (2019) found that muscle recovery is optimal with 48 hours of rest for major muscle groups, making it important to plan your gym frequency accordingly.

The Importance of Sleep for Muscle Recovery

Sleep is one of the most overlooked aspects of recovery. If you're consistently asking, how long should you spend at the gym, but then neglect sleep, you’re not maximising the gains.

During sleep, particularly in deep sleep stages, your body undergoes the most significant amount of muscle repair and growth. The benefits of sleep are as follows:

• Muscle Recovery: Growth hormone, which is crucial for muscle recovery, is secreted in large amounts during deep sleep.

• Energy Restoration: Sleep restores energy, improving your performance in the next gym session.

• Cognitive Function: Lack of sleep can decrease focus and coordination, which are essential for effective training.

How much sleep is optimal?

• Adults: 7-9 hours of sleep per night is ideal for most individuals.

• Athletes may require even more, especially during intense training periods.

Pro Tip: Sleep isn’t just a “rest” period, it’s an essential time for your body to repair and get stronger. Ensure you're getting consistent quality sleep for optimal results.

Nutrition and Hydration - Fueling Recovery

What you eat before, during, and after your workouts plays a massive role in how quickly and effectively you recover. Protein is essential for muscle repair, while carbohydrates help replenish glycogen stores. Healthy fats support overall joint and hormonal health, which is essential when you're working out frequently.

Nutrients to Focus On:

• Protein: Aim for 1.2 to 2.2 grams of protein per kilogram of body weight. Good sources include lean meats, fish, eggs, legumes, and plant-based protein powders.

• Carbohydrates: Replenish glycogen stores with complex carbs like oats, quinoa, sweet potatoes, and brown rice.

• Fats: Healthy fats (avocados, nuts, olive oil) support hormone production and joint health.

• Electrolytes: Drink water and include electrolytes (especially if you sweat a lot) to prevent dehydration.

Tip: Eating within 30-60 minutes post-workout, especially a meal high in protein and carbs, can aid in faster recovery and muscle growth.

Active Recovery - A Key to Sustaining High Frequency

If you’re working out frequently, incorporating active recovery days is crucial. Active recovery is low-intensity exercise that keeps blood flowing to the muscles without adding significant strain. It helps with muscle soreness, flexibility, and overall recovery.

Examples of Active Recovery:

• Walking or light cycling: Low-impact cardio to promote circulation without stressing the muscles.

• Yoga or stretching: Improves flexibility, reduces muscle tightness, and enhances relaxation.

• Swimming: A full-body, low-impact activity that engages the muscles gently.

Active recovery is especially useful for those asking, How often should you work out without overtraining? It ensures that you stay active and keep improving while still giving your muscles the recovery they need.

Pro Tip: Try to include 1-2 active recovery sessions per week to complement your higher-intensity gym days.

Listening to Your Body - The Ultimate Recovery Tool

Perhaps the most underrated aspect of recovery is simply listening to your body. If you’re feeling constantly fatigued, sore, or mentally drained, it’s likely a sign that your body needs a break. Here’s how to gauge when recovery is needed:

• Fatigue or Lethargy: If you feel excessively tired during workouts, or if your usual workout intensity feels like a struggle, it’s a sign to take it easy.

• Persistent Muscle Soreness: If soreness lasts more than 72 hours, it may indicate overtraining.

• Mood Swings: Overtraining can affect your mental state. If you’re feeling unusually irritable or down, recovery might be needed.

Pro Tip: Don't push through severe fatigue or pain. Opt for light activity or rest instead to avoid injury and burnout.

Expert Examples: How Often Athletes & Influencers Train

If you’re wondering how professional athletes and fitness influencers structure their gym frequency, you’re not alone. Many of these individuals train intensively but understand the importance of balance, periodisation, and recovery. Let’s look at a few examples:

Bodybuilders and Powerlifters

Athletes who focus on muscle growth or strength tend to work out more frequently, often 5-6 days a week. However, they typically incorporate rest days and focus on specific muscle groups on different days to allow full recovery between sessions.

For example:

• Mon/Wed/Fri: Heavy lifting (legs, chest, back)

• Tue/Thu: Isolation work (arms, shoulders)

• Sat: Conditioning or active rest

• Sun: Rest day

Pro Tip: Even bodybuilders like Chris Bumstead follow a Push-Pull-Legs split with scheduled rest days to maximise recovery.

Endurance Athletes (Runners, Cyclists)

Endurance athletes typically train 5-6 days a week, focusing on both endurance (running, cycling) and strength training (especially core and legs). Recovery days are usually active, such as low-intensity jogging or yoga.

Example:

• Mon/Wed/Fri: Long run or cycling

• Tue/Thu: Strength training (legs, core)

• Sat: Active rest (yoga, stretching)

• Sun: Recovery or rest

Pro Tip: Endurance athletes must focus heavily on recovery nutrition, sleep, and hydration to prevent overtraining.

Fitness Influencers and Everyday Gym-Goers

Popular fitness influencers often train between 4-6 days per week, but they prioritise variety, fun, and engagement with followers. Their routines tend to blend strength, cardio, and flexibility to maintain well-rounded fitness.

Example:

• Mon/Wed/Fri: Strength training (upper-lower body split)

• Tue/Thu: Cardio or HIIT

• Sat: Flexibility or functional training

• Sun: Active recovery (walking, yoga)

Pro Tip: Influencers often adjust their training based on their lifestyle, audience preferences, and personal goals.

Most Asked FAQs About Gym Frequency

When it comes to how often you should go to the gym, many questions arise, particularly for beginners or those trying to optimise their fitness routines. Here, we’ll answer some of the most common and important questions regarding gym frequency.

How Long Should A Workout Session Be?

The duration of your workout can vary depending on your fitness level, goals, and the type of exercise you’re doing.

• Beginners should aim for 30-45 minutes per session to build stamina and focus on form without overexerting themselves.

• Intermediate to advanced lifters may spend 60-90 minutes in the gym, especially if they’re focusing on strength training or bodybuilding.

• Cardio-focused individuals can work out for 30-60 minutes depending on intensity (low or high-intensity).

Pro Tip: It's not about the duration, but rather the quality and intensity of your workouts. Ensure you're targeting your fitness goals efficiently, whether it’s strength, endurance, or weight loss.

Is It Bad to Do the Same Workout Every Day?

Variety is key in any workout program. While it's okay to repeat exercises, doing the exact same workout every day without changing the intensity, exercises, or recovery time can lead to plateaus, and increase the risk of overtraining. Here’s why:

• Muscle Imbalance: If you focus on the same muscles without variation, you risk overworking some muscle groups and neglecting others, leading to imbalances.

• Overtraining: Repeating the same high-intensity workout every day doesn’t allow your muscles adequate recovery time, leading to exhaustion and potentially injury.

• Lack of Progress: The body adapts to a routine over time, making progress slower. Switching exercises helps challenge the muscles differently and ensures continued improvement.

How to vary workouts:

• Rotate exercises every few weeks (change up compound and isolation movements).

• Alter intensity or volume (increase weight or sets).

• Include different forms of exercise (strength training, HIIT, cardio, yoga).

Pro Tip: A Push-Pull-Legs (PPL) split is an effective way to keep things fresh while giving muscle groups proper recovery time.

How Many Rest Days Should I Have Per Week?

Rest days are essential for recovery and preventing burnout. For most individuals, 1-2 rest days per week should be sufficient to allow muscles to repair and rebuild. Here's what to consider:

• Beginners may require 2 rest days to prevent overtraining, especially if they’re just starting out and haven’t developed their muscle endurance yet.

• Intermediate and advanced lifters can typically get by with 1 rest day, as their bodies are accustomed to higher training volumes.

• Active recovery days are a great option if you don’t want to take complete rest, offering low-impact activities like walking or yoga.

Pro Tip: Listen to your body. If you’re feeling unusually fatigued, it might be a good idea to take an extra day of rest or opt for active recovery instead of a full workout.

Can You Do A Full-body Workout Every Day?

While it’s possible to do full-body workouts every day, it’s typically not advisable unless you’re well-conditioned and have a well-thought-out plan. Full-body workouts involve high-intensity training, which places a lot of stress on multiple muscle groups.

• Pros of Full-Body Workouts: You engage all muscle groups in a single session, which is great for fat loss and overall muscle toning. It’s also an excellent choice for beginners.

• Cons of Full-Body Workouts Every Day: Your muscles need time to recover. Doing full-body workouts every day can lead to overtraining and muscle fatigue, which prevents growth and increases injury risk.

Tip: 2-3 full-body workouts per week, spaced with rest days or light cardio, is usually sufficient to see steady progress.

How Many Days A Week Should I Work Out to Lose Weight?

The number of days you should work out to lose weight depends on several factors, including your diet, intensity, and overall caloric burn. However, here’s a general guideline:

• 3-4 days per week of moderate-intensity cardio or strength training can lead to effective weight loss if combined with a healthy diet.

• You can also incorporate 2-3 days of strength training to build lean muscle, which will increase your metabolism and help you burn more calories at rest.

• Add 1-2 days of high-intensity interval training (HIIT) to boost fat loss.

Pro Tip: Focus on strength training and cardio in combination, not just one or the other. Strength training builds muscle, which helps burn more fat in the long run.

Should I Go to the Gym Twice a Day?

Going to the gym twice a day is generally only recommended for advanced athletes or those following very specific training regimens, such as bodybuilding or competitive sports. For the average gym-goer, twice-daily sessions are unnecessary and can be counterproductive.

• Pros: Higher frequency training can be useful for hypertrophy (muscle growth) or improving specific skills.

• Cons: Increased risk of overtraining and burnout, especially without proper recovery, nutrition, and rest.

Guideline for Twice-a-Day Workouts:

• Workouts should be divided into different muscle groups (e.g., one session for upper body, another for lower body, or cardio).

• Ensure ample recovery time between sessions (at least 6 hours).

• Prioritise nutrition and rest; without proper fueling and sleep, twice-a-day sessions will hinder progress.

Tip: For most people, 1 daily workout is more than enough for achieving fitness goals, and recovery will ultimately lead to better results.

How Old Do You Have to Be to Go to the Gym?

While there’s no specific age limit to start exercising in the gym, the American Academy of Pediatrics recommends that children and teenagers focus on age-appropriate exercises. Typically, children as young as 7-8 years old can start strength training with proper guidance, but it’s best to avoid heavy lifting before puberty.

For teenagers, a fitness program should emphasise:

• Proper form and technique

• Progressive overload (gradually increasing intensity)

• General fitness (cardio, flexibility, strength training)

Tip: Always consult a fitness professional or pediatrician if you're unsure about starting exercise routines for younger individuals.

Suggestions - How Often Should You Go to the Gym?

Ultimately, the ideal gym frequency depends on a variety of factors, including your fitness goals, experience level, and lifestyle. Whether you’re a beginner looking to establish a routine, an intermediate lifter trying to break through a plateau, or an advanced athlete aiming for maximum performance, understanding how often you should work out and balancing recovery with intensity is key to long-term success.

Key Takeaways:

• For beginners: 2-3 times a week

• For intermediates: 3-4 times a week

• For advanced athletes: 4-6 times a week

• Always prioritise recovery and listen to your body

By following these guidelines and tailoring your workout schedule to your specific needs, you'll be able to achieve sustainable progress and avoid common pitfalls like overtraining or burnout.