How many days a week should I train? 2, 3 and 4-day plans

You do not need to train every day to see results. What matters most is choosing a number of days you can keep week after week, because consistency beats intensity.

Short answer: most people get good results with 3 strength days a week, on alternate days, walking or moving on the other days. With 2 days you already meet the minimum the World Health Organization (WHO) recommends for strength. With 4 days you can progress faster if you have the time and recover well.

What does the WHO recommend?

• Strength: exercises for the major muscles at least 2 days a week.
• Cardio: 150 to 300 minutes a week of moderate activity (like brisk walking), or 75 to 150 minutes of vigorous activity.
• Move more and sit less: any activity counts and is better than none.

To build muscle, an analysis of several studies (Schoenfeld et al., 2016) found that working each muscle at least 2 times a week gives more muscle growth than working it only once, with the same total work.

2-day plan (little time)

• Monday and Thursday: full body (legs, push, pull and core).
• The other days: walk for 20 to 30 minutes.

Ideal to get started or for very busy weeks.

3-day plan (the most recommended)

• Monday, Wednesday and Friday: full body, changing some exercises each day.
• Tuesday and Thursday: a walk or light cardio.
• Weekend: active rest: the beach, biking, dancing, whatever you enjoy.

If you are starting at home, the 20-minute no-equipment workout fits this plan perfectly.

4-day plan (to progress more)

• Monday and Thursday: upper body (chest, back, shoulders, arms).
• Tuesday and Friday: lower body (legs, glutes) and core.
• Wednesday: a walk or light cardio. Weekend: active rest.

That way each muscle works 2 times a week and rests between sessions.

What does each plan look like in a week?

How much rest do I need?

• Leave about 48 hours before working the same muscle hard again.
• Sleep 7 to 9 hours: that is when your body recovers.
• If you feel very tired, have pain that does not go away or lack motivation for several days, lower the intensity or take an extra rest day.

How do I choose how many days to train?

Ask yourself how many days you can train every week, even a hard one. Start with that number, and once you have kept it for a month, add a day if you want more. If you would rather have Isra build your plan around your goal and your schedule, see how online personal training works.

To measure your progress, use the IsraFit Challenge test: push-ups in a row, seconds of plank and squats in 1 minute, on day 1 and in week 4.

Sources

• World Health Organization (2020). WHO guidelines on physical activity and sedentary behaviour. who.int
• Schoenfeld B. J., Ogborn D. and Krieger J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46(11):1689-1697. doi.org/10.1007/s40279-016-0543-8
• American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3):687-708. doi.org/10.1249/MSS.0b013e3181915670