The truth is… there’s no one-size-fits-all answer.
It depends on your goals, whether you’re dealing with injuries, the type of sport you play, how long you’ve been training, and even what the rest of your life looks like outside the gym.
For me personally, I’ve built up to doing 3–4 strength and conditioning sessions a week, plus 2–4 runs or bike rides. I also walk or cycle to work regularly. That didn’t happen overnight — it’s the result of years of training and slowly increasing my capacity.
When someone brand new walks through our doors — or even someone coming back after a long break — I don’t start them there. We take a more gradual approach that’s meant to feel achievable, not overwhelming.
Step 1: Start Small (Weeks 1–4)
In the beginning, I’ll usually recommend two 30–60 minute strength sessions per week. The priority at this stage is simple: build a solid foundation, move well, and learn the exercises.
To keep your body moving between workouts, I’ll also suggest something light and easy most days — like a 10–15 minute walk. This isn’t about breaking a sweat or “burning calories” — it’s just building the habit of moving regularly.
Step 2: Find the Sweet Spot for You (Weeks 5–12)
After about a month, many people are ready to bump things up to three sessions per week. For a lot of our members, this becomes their long-term rhythm — it’s enough training to make real progress without taking over their schedule.
That said, not everyone moves to 3x/week. Some hang out at two sessions for a bit longer, and some stay there for good. Why? Because they combine it with other structured activities they love — hockey, running, biking, hiking, swimming. When you’re active outside the gym, those two sessions can be exactly what you need to keep getting stronger and healthier without overloading your week.
Step 3: Add More (If It Makes Sense)
Once you’ve built strength, established solid habits, and are recovering well between workouts, it might be time to add more.
We’ll sometimes try four sessions a week for 4–8 weeks to see how it feels. If recovery stays on track, some people will step up to five sessions — but that’s usually the upper limit before fatigue and overtraining start to creep in.
Every now and then, someone will push to six sessions for a short season — often to prepare for a specific goal or event — but they’ll scale back afterward. The key is knowing when to push and when to ease off.
Here’s the big thing to remember:
More gym time isn’t always better. A lot of our members feel and perform their best when their training is balanced with other activities — walking, hiking, biking, or sports. It’s about finding the right mix for your body, your lifestyle, and your goals.
Key Takeaways
- Start with 2–3 strength sessions per week and get consistent.
- Light, daily movement (especially outdoors) is great for your overall health.
- If you love sports or active hobbies, 2x/week in the gym can still be plenty.
- It’s perfectly fine to stay at 3x/week long term if it fits your life.
- If you’re recovering well and want to do more, add one extra session for 4–8 weeks before increasing again.
- Think in seasons — there will be times you push harder and times you pull back.
-Luke A.
Owner
MVMT Strength