Most people fall into one of two camps:
The overtrained gym bro—7-day workout weeks, Goggins on repeat, burnout simmering beneath the surface.
The overwhelmed beginner—someone who wants to get fit but feels dread every time "workout" pops onto the calendar.
This article is for both of you.
What if I told you that training less—not more—is the real path to a strong, energetic, balanced, and sustainable fitness life?
We're conditioned to think results come from suffering and volume. But the truth is:
You don't need to train every day to build a body you're proud of. You need the right training, the right frequency, and the right balance.
Let's break down how to do that.
How Many Days Should You Actually Train Per Week?
Work Out to Live — Don't Live to Work Out
Fitness should support your life, not dominate it.
Ladies: if a guy is at the gym every single time you're there, seven days a week—run.
Men: same advice for the gym-every-day women you're watching between sets.
Overtraining isn't dedication. It's imbalance.
The Real Answer: Two Parts Philosophy, One Part Science
Training frequency depends on mindset and biology. Here's the breakdown:
1. Philosophy (Part One): Maximum Results, Minimum Waste
Train with intention, not obsession. A routine must be sustainable through career changes, relationships, kids, and the busyness of life.
2. Philosophy (Part Two): Fitness Is Community
Your training should fill your cup:
- Friendship
- Energy
- Fun
- Stress relief
- Mental clarity
If you dread your gym routine, your routine—not you—is the problem.
3. The Science
Your optimal training frequency is influenced by:
- Age
- Weight
- Recovery speed
- Nervous system resilience
- Training background
But no matter who you are…
The 3 Core Principles of a Balanced, High-ROI Fitness Routine
Principle #1: Train Less, Live More (Max 3 Workouts Per Week)
Yes, you read that right.
Three focused workouts per week are enough to transform your physique—often faster than training six or seven days.
Why?
- Your muscles repair
- Your hormones rebalance
- Your nervous system resets
- Your desire to train increases
- Your life stays intact
If you're cutting down from six days per week:
- Don't double your workout time
- Don't cram the same volume into fewer days
- Don't panic—your body loves recovery
Ideal session length: 40–50 minutes
Beginners: 15–20 minutes, 2–3 days per week is perfect
And just to be clear: Playing with your kids, shooting hoops, long walks, yard work—those are not workouts. That's called living. Keep doing that.
Principle #2: Virtue Lies in the Middle (Thanks, Aristotle)
Extreme fitness = insecurity disguised as discipline.
On one end:
- 20-inch biceps
- 2-hour training sessions
- Tupperware chicken meals
- Zero flexibility in life
On the other end:
- Sedentary lifestyle
- No strength
- Low energy
- Declining health
Your routine should land in the middle—supporting:
- Your body
- Your family
- Your career
- Your values
- Your long-term health
Two Quick Filters Before Choosing Your Routine
1. Time
How much can you realistically commit weekly? Do you need flexibility, or can you attend scheduled classes?
2. Money
If your fitness spending exceeds 5% of your gross income, reassess. Especially if you're contributing nothing to charity or community.
Spend smart. Move smart. Live smart.
Principle #3: Training Less Makes You Enjoy Training Again
Overtraining kills your love for the gym.
When you train too often:
- Progress slows
- You burn out
- You resent the gym
- Injuries appear
- Testosterone drops
- Stress rises
- Anxiety builds
I've lived it.
When I scaled back to three sessions a week, everything improved:
- Strength
- Mood
- Energy
- Recovery
- Enthusiasm for training
Absence makes the heart grow fonder—even with deadlifts.
Your "Train Less, Live More" Weekly Fitness Template
Monday — Live Your Life
Skip the gym entirely.
Do a long walk, stretch lightly, or focus on work.
Let the Monday crowd battle over the squat racks.
Tuesday — Training Day #1
Your main structured session.
A few great options:
- Pilates Reformer
- Strength training
- Hot yoga
- Mobility + conditioning
- Long walk
Choose intensity, not volume.
Wednesday — Life Day
Midweek is for:
- Trivia
- Date night
- Relaxing
- A good show
- Catching up with friends
Movement optional, walking encouraged.
Thursday or Friday — Training Day #2
Friday afternoons are gold—empty gyms and good energy.
A great time to lift, stretch, or hit a class.
Saturday or Sunday — Training Day #3
Pick one day based on your schedule.
Options:
- Strength training
- Hot yoga
- Pilates
- Functional mobility
Just one intentional workout.
Optional Supplemental Activities
Run Club (Occasional Only)
Running is tough on joints long-term, but in moderation—and socially—it's fun.
No pace goals. No pressure. Just sweat and conversation.
Play a Sport
Basketball, tennis, pickleball—whatever gets you moving and interacting.
Physical + social = a healthy life.
Go for a Hike
Walking becomes a workout when elevation and terrain enter the chat.
Bonus: bring a camera and pretend you understand aperture.
Conclusion: Fitness Should Build Your Life, Not Consume It
Working out should be:
- Fun
- Energizing
- Sustainable
- Social
- Purpose-driven
A balanced routine gives you:
- A better physique
- More energy
- Less stress
- Better relationships
- A more enjoyable life
Train less.
Live more.
Feel better.
And please—for everyone's sake—stop doing barbell curls in the squat rack.