One question I get asked all the time is, “how many workouts should I do per week?” Unfortunately, there isn’t a magic number of weekly workouts. The number might vary from person-to-person and it will often depend on the individual, their goals, lifestyle, and recovery. However, one thing is always true: consistency beats intensity every ime. 

It’s far better to commit to 3 workouts a week for a year than to go all-in with 5–6 workouts a week and burn out after two months. Progress comes from showing up again and again, not from doing everything all at once.

Start Small and Build

For most people, 2–3 workouts per week is a great starting point. That may not sound like much, but nailing down this habit is powerful. Once 2 days a week feels automatic and you don’t even have to think about it, or you start thinking, “wow, this is easy”,  that’s when you can consider adding a third or fourth session. 

Starting with less also helps you build confidence and avoid the all-or-nothing trap that leaves so many women feeling frustrated or burnt out. Remember, momentum is built with small wins.

Why 3 Workouts a Week Works

With 3 strength-based workouts a week, you can either do full-body workouts each day, or
target different muscle groups each day going from Upper-body to lower-body, or mixed splits to hit all the major muscle groups.

This approach is doable, sustainable, and ensures your body gets stronger without constantly feeling wrecked. 2–3 well-structured workouts a week will get you about 80% of the results you’re looking for. 

Sure, 4–5 workouts a week can be great if you’re fueling well, recovering properly, and your schedule allows it. But if you’re struggling to make 3 happen consistently, adding more won’t give you “extra magic.” In fact, it could backfire and leave you sore, mentally and/or physically fatigued, or even injured.

Listen to Your Body

One of the biggest mistakes I see women make is pushing through sore, under-recovered muscles. If your glutes are still sore from Monday’s workout and your trust-falling on the toilet, it’s too soon to hammer them again on Wednesday. Recovery is when you actually build strength. Training on tired muscles doesn’t make you tougher; it just sets you up for burnout.

Avoid the “Random Workout Trap”

This is where a lot of classes or DIY routines fall short. Random workouts equal random results. Progress happens when you follow a progressive plan, gradually increasing weight, refining your form, and targeting specific muscle groups week after week.

Muscle confusion just leaves you confused. Boring, intentional training gets results.

Read more in my blog: Why Your Workout Class Isn’t Gonna Cut It (If You Want Real Results)

So, What’s the Best Number?

The best number of workouts is the one you can consistently commit to without starting and stopping every few weeks. For most women, that’s 2–3 per week for at least 8–12 weeks. Once you have that foundation, then (and only then) consider adding more. Remember no plan will work if you change it every other week because you are bored. In the same way, no plan will work if you continually start and quit. Stay consistent and see results. 

Ready to get started? Grab my free 3-Day Workout Plan! It’s designed to help you build strength, confidence, and consistency without overwhelming your schedule.

If you want a customized plan tailored to your goals, let’s chat. After years of coaching women, I can tell you this: nothing beats quality movement, progressive overload, and rock-solid nutrition. That’s how you finally see real changes in your body and confidence. Reach out today to elevate your fitness and take things to the next level.

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