When you’re kicking off a workout plan, there are some details that are important to establish from the start. You’ll need to know what you’re hoping to accomplish with your workouts, so set some goals. Where you’ll be able to exercise comes next. Are you going to a gym, sweating at home, joining a bootcamp, or heading to the park? Then (and this will be crucial): How often will you be able to train? How many days a week can you commit to working out—and how many will you need?
Your goals will play into answering that question. To build muscle, strength, and general fitness, you’ve got to do two things: Train enough and recover enough. Get that balance wrong, and your goals—whether they’re to lift more weight, shed fat, finish a triathlon, or age more comfortably—will remain out of reach.
“If you don’t train frequently enough, you don’t produce repeated stimulation. You don’t take advantage of the increase of strength and size,” says Shawn Arent, Ph.D., C.S.C.S., chair of the Department of Exercise Science at the University of South Carolina. The flip side, he says, is training too hard, too often: Your body builds muscle and strength when you recover from your workouts, not when you do them. Without adequate nutrition and recovery time, your body can’t make those changes.
But there’s an even more important question that can help guide your training frequency, according to Arent: What’s realistic for you? “You might want to work out five days per week. But the real question is: What will you actually do?” he says.
“Consistency matters.”
A program you put together for five days, he says, will look very different than the program you plan for three days. But if you only manage three sessions of that five-day plan due to your schedule, ability, or motivation, you’ll likely get worse outcomes than if you just stuck to a more realistic and balanced three-day program. Starting with fewer days per week, Arent says, can help you better stick to your overall plan and goals.
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That’s just a hypothetical scenario, so the question remains: How many days per week should you work out? There’s no one-size-fits-all answer. Your ideal training frequency will depend on your goals, your schedule, and your ability to recover (and remember, recovery by taking rest days will be an essential component of your success).
There are, however, some guidelines that you can follow to determine what the ideal frequency will look like for you. Here, Arent and Men’s Health fitness director Ebenezer Samuel, C.S.C.S., dive into the details depending on what you’re striving to accomplish.
General Health and Fitness
Your Training Frequency: 3 times per week
Sometimes, you’re not chasing bigger biceps or faster race times—you just want to look and feel fit in everyday life, whether you’re hiking Table Mountain or chasing after the kids.
If your goal is general health, fitness, and longevity, don’t worry about splitting your workouts into upper and lower body sessions or targeting specific muscle groups. Keep it simple: Aim for three full-body workouts per week, resting at least one day between.
“You want to spend two-thirds to 75 percent of that time strength training, and the other 25 percent to one-third on heart rate work,” says Samuel. For cardio, he recommends incorporating some slow, steady Zone 2 work—think easy cycling or a brisk 5km walk or jog on the Promenade.
During your strength sessions, focus on compound moves like:
- Bench presses or push-ups
- Pull-ups or inverted rows
- Overhead presses
- Deadlifts and squats
- Planks and Russian twists
Rest Days: 4 days per week
Use your off days for active recovery—stretching, walks around your neighbourhood, or even a casual hike at your local trail.
Weight/Fat Loss
Your Training Frequency: Be active as often as you can (starting 3 days per week)
If you’re trying to lose weight, the key is building a routine that you’ll stick to. That could mean starting with 25-minute sessions, three days per week—then building from there.
“Do what’s possible for yourself, and that way you’ll repeat it,” Samuel says.
Your daily activity might include a short home workout, a jog with friends, or even joining a community park run on weekends.
Try to move every day, but that doesn’t mean high-intensity sessions daily. Light walks or mobility work are just as valuable on rest days.
Rest Days: Starting at 4 days per week
Use these to stay active, not static. A 20-minute dog walk or dance session at home still counts.
Beginner Strength Training
Your Training Frequency: 2 to 3 times per week
New to the gym or just bought a set of dumbbells? You’ll see gains quickly, even with just two or three sessions a week.
Spread out your training days—say, Monday and Thursday—to give your body time to adapt and recover. If you’re feeling up to it, work up to three sessions per week.
Rest Days: 4 to 5 days per week
Use these days to walk the dog, foam roll, or join a recovery yoga class at your local gym.
Building Muscle
Your Training Frequency: 3 to 5 times per week
To really build size and strength, three full-body workouts a week may still do the trick—provided you’re eating enough protein, sleeping well, and progressively challenging yourself.
Once your workouts start to stretch out, add a fourth day and shift to an upper-lower split. That gives you more volume and intensity without overwhelming each session.
If your lifestyle and recovery allow, move up to a five-day push/pull/legs split.
Rest Days: 2 to 4 days per week
Recovery is key. Deep tissue massages, foam rolling, or just taking a rest day are all smart investments.
Sports Performance
Your Training Frequency: It depends on your workload
Whether you play five-a-side football in Jozi, paddle out at Muizenberg, or hit the padel courts after work, your sport-specific demands matter.
If you only play pickup matches or casual padel once a week, you can still strength train three times. But if you’ve got structured practices or regular matches, scale back your lifting accordingly.
Tips for Success:
- Snack-sized lifts before practice (15 minutes max)
- Pick gym moves that support your sport—e.g. power cleans for rugby, rotational core work for padel, or mobility work for trail runners
- Recognise when your sport already counts as a conditioning session
- Take an off-season or a focused training block to build strength and recover
Staying Fit When Life Gets Busy
Your Training Frequency: As many short workouts as you can fit
Between work commutes, traffic on the N1, and family commitments, sometimes seven minutes is all you’ve got—and that’s okay.
Samuel recommends short, focused sessions—try a 7-minute bodyweight circuit. If you find time for two in a day, even better.
No gym? No problem. There are hundreds of SA trainers offering free or low-cost routines online, and basic home equipment is more accessible than ever.
Stay consistent, even when life gets chaotic.
Should You Work Out Twice Per Day?
Some South Africans training for hybrid goals—like running the Two Oceans and lifting weights—may opt for two-a-day splits.
This can work if:
- You have a limited training window (e.g. early AM and PM sessions)
- You’re chasing distinct goals (like muscle + endurance)
- You plan your recovery carefully (at least 4 hours between sessions)
Just be intentional: pick one goal to prioritise each day, and don’t neglect hydration, rest, and proper nutrition—especially when training at intensity.
This article was originally published on Men’s Health US – additional reporting added by the Men’s Health SA team.
