“How often should I come to the gym?” is probably the most common question I get from new clients. And honestly, the answer starts with everyone’s favorite phrase: it depends. Your ideal number of gym visits each week will depend on your current fitness level, your goals (or whatever word we’re using to replace “goals” today), and how much time you can realistically commit. Let’s break it down.
You Should Come to the Gym 2 Days a Week If…
You’re new to working out, have a packed schedule, or are coming back from an injury. Two days a week can be a great starting point to build a habit without overwhelming yourself. It’s also perfect if you’re balancing other forms of exercise, like running, hiking, or chasing a toddler who’s way too quick for their age.
With two focused workouts a week, you can still make progress, especially if you’re working on strength and mixing in some conditioning. The key is consistency—showing up regularly will yield better results than sporadically aiming for more.
You Should Come to the Gym 3 Days a Week If…
You’re ready to see more noticeable results but still need to balance gym time with work, family, or your binge-watching habit. Three days a week allows you to train different areas of your fitness—strength, conditioning, and recovery—without feeling like the gym is taking over your life.
At Arsenal Strength, we often recommend this frequency for people who want to build a solid foundation while keeping it manageable. Think of it as the sweet spot: enough to get stronger, fitter, and more confident, but not so much that you’re stressing about squeezing in workouts.
You Should Come to the Gym 4 Days a Week If…
You’ve got specific things you want to work on (like crushing a PR or finally mastering a pull-up) and can commit a bit more time. Four days gives you enough room to separate strength days and conditioning days, ensuring you’re not overloading any one area.
This is also where you’ll notice your energy levels improving and your recovery process getting more dialed in. Plus, four days at the gym gives you a nice balance between pushing yourself and having a couple of rest days to recharge.
You Should Come to the Gym 5 Days a Week If…
You’re training for something specific (like a competition or event) or you’re just someone who genuinely loves the gym vibe. Five days a week can work well if you’re balancing your training—not every session needs to be high intensity. Alternating between heavy lifting, moderate conditioning, and active recovery can help you avoid burnout.
This frequency is also a great fit if you’re using gym time as a mental reset—sometimes, the best part of the day is that hour you spend sweating it out and forgetting about everything else.
There’s no one-size-fits-all answer when it comes to how often you should hit the gym. Whether you’re starting with two days or jumping in five days a week, the most important thing is finding a routine that works for you and sticking with it. And remember, fitness isn’t about perfection—it’s about showing up, doing the work, and letting progress happen over time.
Not sure where you fall in this list? Let’s chat! We can help you figure out the best plan to fit your schedule and your priorities.