It’s one of the most common fitness questions we hear at Core & More Fitness:
“How many times a week should I work out to get the best results?”
And the answer is… it depends—but don’t worry, we’ll break it down for you.
Whether your goal is to lose weight, gain muscle, boost energy, or just feel amazing day-to-day, finding the right number of gym sessions per week can make a huge difference.
Three Days a Week: The Smart Starting Point
Training three days a week is one of the most effective ways to start your fitness journey. It strikes the perfect balance between building strength, improving endurance, and allowing your body enough time to recover. For beginners or those getting back into a routine, this approach helps you stay consistent without feeling overwhelmed. With well-structured full-body workouts, you’ll begin to see progress in your energy levels, mood, and overall fitness in just a few weeks. At Core & More Fitness, we guide you through every session so you can build confidence and momentum from day one.
Ideas for Beginners: general health, weight loss, or stress relief.
Four – Five Days a Week: Level Up Your Performance
If you’ve already built some consistency and want to push further, 4 to 5 sessions per week can unlock serious gains.
Training four to five days a week is ideal for those ready to push beyond the basics and see faster results. With more frequent sessions, you can focus on specific goals like fat loss, muscle building, or improved endurance while still giving your body time to recover. This level of consistency helps you build momentum, develop better technique, and stay motivated. At Core & More Fitness, we tailor each session to challenge you at the right level, helping you unlock new strength and performance with every workout.
For the Dedicated One
Training 6 times a week isn’t necessary for most people—but for advanced clients with specific goals (like prepping for a fitness competition), it can work with the right plan.
For those fully committed to their fitness goals, training six days a week can provide the intensity and focus needed to achieve extraordinary results. This level of dedication is perfect for advanced athletes or individuals preparing for a specific challenge, whether it’s a competition or an intense fitness milestone. With a structured routine that balances strength, cardio, and recovery, you’ll push your limits and elevate your performance. At Core & More Fitness, we design personalised plans to help you get the most out of each session while ensuring your body has the recovery it needs to keep performing at its peak.
What About Rest Days?
Rest days are where the magic happens. Your muscles repair, your nervous system resets, and your energy recharges.
We recommend:
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At least 1 full rest day per week
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Light movement on “active recovery” days (like walking, stretching, or yoga)
Bonus: At Core & More, we include mobility and postural work in your plan to boost recovery and performance.
So, What’s the Best Schedule for You?
There’s no one-size-fits-all answer. The “ultimate” number of gym sessions per week depends on:
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Your fitness level
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Your goals
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Your schedule
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Your recovery ability
The ideal workout schedule really depends on your unique goals, fitness level, and lifestyle. There’s no one-size-fits-all approach. Whether you’re just starting out or are an experienced gym-goer, finding the right balance of personal training days will ensure you make steady progress while giving your body the recovery it needs. At Core & More Fitness, we work closely with each client to create a tailored plan that aligns with their objectives, abilities, and time commitments. We’ll help you determine the perfect number of sessions per week that works for you, so you can stay consistent and reach your goals efficiently.
One Last Things About Your Fitness
It’s not just about how many times you go to the gym—it’s about what you do when you’re there, how you recover, and how consistent you are.
Want to find your perfect training rhythm?
Book a session with Core & More Fitness in Clapham
We’ll build a plan around your life, your goals, and your body—so you can train smarter, feel stronger, and perform at your best.