
You’re pumped. You’ve got goals. You’re fired up to hit the gym and get fit, lean, and strong. You’re ready to go all in—more workouts = more gains, right?
Well, maybe. But also… maybe not.
Here’s the thing: There’s a sweet spot between doing enough to see results and doing too much and frying yourself into oblivion. Spoiler alert: More workouts won’t always get you closer to your goals.
To figure out how much training is enough—and how much is too much—we need to look at three key things: your fitness level, your goals, and how well you’re recovering. Let’s dive in and break it down.
Your Fitness Level: New to training or a Gym Veteran?
Let’s start with the basics: If you’re new to working out, the good news is that you don’t need to train like a professional athlete to see changes. In fact, overdoing it could make you feel more like a broken-down jalopy than a finely-tuned sports car.
For beginners: Even one workout a week can make a difference, but two to three sessions a week will start getting you closer to your goals faster. That fourth or fifth workout? It might sound like a badge of honor, but it can easily tip into overkill and leave you more exhausted than energized.
For the seasoned gym-goer: If you’ve been working out for a while, your body has adapted. That’s when you’ll need to ramp up to four or five workouts a week to keep pushing yourself and see improvements.
But remember, more isn’t always better. It’s about the quality of those workouts, not just the quantity.
Your Goals: What Are You Trying to Achieve?
Not everyone’s hitting the gym with the same target in mind. Maybe you want to build muscle, get lean, or improve endurance. Or maybe you’re just trying to keep up with your kids without getting winded. Whatever your goal, your training frequency should reflect that.
• General Fitness: If you’re just looking to stay healthy, two to four workouts a week is all you need to keep your body moving and feeling good.
• Fat Loss or Lean Muscle: For those focused on body composition (getting lean or building muscle), you might need to train four times a week to maximize the balance between intensity and recovery.
• Elite Athletes: If you’re going for a specific goal like prepping for a marathon or competing in a sport, you might be training more often—and that’s fine if it’s part of a carefully structured plan. But even elite athletes need to balance their workload to avoid burnout.
So, unless you’re aiming for the Olympics, you can relax knowing that you don’t need to work out every single day to crush your goals. In fact, rest is just as important as training.
Recovery: Where the Real Gains Happen
Here’s where the magic happens: Your body doesn’t get stronger during your workout—it gets stronger when you recover (1). Each time you hit the gym, you’re putting stress on your muscles. They respond by repairing and getting stronger—but they need time to do that.
If you’re not recovering properly, you’re essentially running a race with no finish line. You’ll be sore, grumpy, and possibly injured. Here’s how recovery ties into your workout plan:
1. Sleep is your secret weapon. If you’re not sleeping well, your body can’t rebuild and repair. Aim for 7-9 hours of quality sleep every night. No sleep = no gains (5).
2. Fuel your body right. What you eat after a workout is critical. Make sure you’re getting enough protein, carbs, and healthy fats to replenish energy and support muscle repair (4).
3. Give it time. Your body needs time to recover from hard workouts. For some people, that means 24 hours; for others, it could be 48 hours. If you’re training hard and hitting the same muscle groups day after day, you’re actually holding yourself back (2).
Why Rest Days Are the Secret to Crushing It
Now let’s talk about those off days. Believe it or not, your rest days are just as important as your workout days. Why? Because recovery is when all the good stuff happens. When you’re resting, your body is rebuilding muscle, replenishing glycogen, and preparing you to crush your next workout (1).
Think of it this way: If you’re constantly throwing stress at your body without giving it a break, it never gets the chance to recover and improve. It’s like trying to fill a bucket with a hole in the bottom. You’re pouring in all this effort, but it’s leaking out because your body is too tired to catch up.
So here’s the plan: train hard, but train smart. For most people, this means taking at least one rest day between workouts. Not sure if you need more rest? Listen to your body. If you’re dragging through your workouts and feeling more worn out than usual, it might be time to scale back and focus on recovery.
Maximize Your Training: The “Every-Other-Day” Approach
Want to avoid burnout and still make consistent gains? Try training every other day. Here’s why this works like a charm:
Protein synthesis—the process where your muscles repair and grow—peaks about 24 hours after your workout and stays elevated for around 36 hours (2). By training every other day, you give your body enough time to maximize muscle recovery without overstressing it.
Plus, you’ll feel stronger and more energized during each workout because you’re not dragging your tired body through another session when it’s not ready. This method allows you to go all out on training days without constantly feeling like you’re in “survival mode.”
The “Bad Workout” Myth: When Rest Beats a Lame Gym Session
Here’s a harsh truth: a crappy workout is NOT better than no workout. The logic some people use—“well, at least I did something”—doesn’t apply when your body is overworked and not recovering. Those bad workouts add up, leading to a downward spiral where your muscles and nervous system never fully recover (6).
Over time, this can lead to overtraining, injury, and—worst of all—stalled progress. If you want to get rid of those underwhelming gym sessions and consistently perform your best, rest the day before your workout. It’s not about skipping the gym—it’s about showing up ready to give your best.
Why a Coach Can Make All the Difference
All of this can sound a bit overwhelming—how do you know if you’re working out too much or not enough? That’s where we come in. At UNDENIED Fitness, we’ve got years of experience helping people like you build custom workout plans based on their fitness levels, goals, and recovery needs.
When you work with us, we’ll help you figure out exactly how often you should be training, how much recovery time you need, and even what you should be eating to optimize performance (4). No more guessing—just results.
Key Takeaways: Less is Sometimes More
So, what did we learn today? Here’s the scoop:
1. More workouts aren’t always better. Sometimes less is more—especially when you’re balancing recovery.
2. You improve during recovery. Your muscles rebuild and grow when you rest, not during your workout (1).
3. A coach can help you find the right balance between training and recovery so you can hit your goals faster.
Want to know how often YOU should be working out to get the best results? Book a FREE INTRO with us at UNDENIED Fitness, and let’s create a plan that fits your life and goals.
Citations:
1. Skeletal muscle hypertrophy and recovery
2. Muscle protein synthesis after resistance training
3. Effects of Overtraining and the Importance of Recovery
4. Carbohydrates and recovery
5. The effects of sleep deprivation on recovery
6. Overtraining and cortisol