How Many Times a Week Should I Work Out

  • Written by: Daniel Maman
  • ACE Personal Trainer
    BA Exercise Science
  • Last Updated on March 24, 2023


So you’re new to weight lifting or you have been lifting for a while now and are still a little confused about how much you should be working out. You are asking yourself the question of “How many times a week should I work out to achieve my fitness goals?” and would like to find out some answers. As you become more trained, your workout frequency should increase.

So How Many Times Should You Work Out To Reach Your Fitness Goals?

If you are a beginner just starting to lift weights for the first time, I would recommend full body workouts 2-3 days per week and never on back to back days. Perform 8-12 repetitions per set for every exercise besides abs. Perform abs exercises until you cannot do anymore. Make sure to rest 1-2 minutes between sets. I would also recommend doing  light cardio exercises such as fast walking or a light jog 4-6 times per week for about 20-30 minutes. A full body workout would look something like this:

  • 3 sets of regular bench 8-12 reps
  • 3 sets of squats 8-12 reps
  • 3 sets of lat pull downs 8-12 reps
  • 3 sets of crunches (as many as you can do)

So after about 4-5 months, you realize that you are not getting very many good strength gains anymore and you realize you need to switch things up to allow you to continue to keep bulking up and to keep moving towards your fitness goals. At this point, it is time to switch up the routine to an intermediate workout plan. You will be lifting about 4-5 times a week and the volume of your workouts will increase.  In this workout, you will be lifting each muscle group 1-2 times a week, but you will be lifting each muscle group more intensely. Rest is key so do not workout on rest days.

After another 6-9 months, it will be time to change it up again to an advanced workout plan to allow yourself to continue to achieve your fitness goals. At this state, your body will able to take on more volume and intensity in each workout. You will be lifting each muscle group only once a week but you will be performing much harder regimens on each body part. After each of your workouts, if you go hard, you will be extremely sore for the next 1-5 days! Rest is extremely important and make you sure you do not lift a muscle group that is sore. Also I highly recommend getting adequate sleep to be able to perform at a high level at each workout. You will focus on specific muscle groups more often in this workout regimen then in the previous ones. Follow this Advanced Workout Program.

Since biceps are worked during a back workout, and triceps and shoulder are worked during a chest workout, I would highly recommend working out each muscle group in this order:

  1. Back
  2. Chest
  3. Legs
  4. Biceps/Triceps
  5. Shoulders/Calves
  6. Rest

Well there you have it. Hopefully this simplified your question of “How many times a week should I work out to achieve my fitness goals?”. If you have any questions do not hesitate to ask!

Daniel Maman

Daniel Maman's two biggest passions in life are health and fitness. He is a certified personal trainer, has a degree in exercise science, and spends his free time keeping up to date with the latest research. In his free time, you can find him playing basketball, bouldering, and spoiling his dog, Luna.

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  • Written by: Daniel Maman
  • ACE Personal Trainer
    BA Exercise Science
  • Last Updated on March 24, 2023

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