How Often Should a Beginner Train?

As a new trainer, it is natural to think that the optimal frequency is simply the one that gives the best possible results.

That is of course important. But even more important is this:

Let’s take a closer look at how to decide the training frequency for beginners.

Training frequency still matters, but often because it helps us distribute training volume throughout the week. Training frequency is only one part of the bigger picture when designing a workout programme for a client, where goals, exercise selection, volume and progression all need to work together.

When weekly volume is matched, higher training frequencies do not appear to produce clearly superior muscle growth on their own. Earlier research suggested that training a muscle twice per week could be superior to once per week, but newer reviews and meta-analyses have found the difference to be small or unclear when total volume is similar. 

A recent meta-regression reached a similar conclusion: increasing weekly volume had a clear relationship with hypertrophy, while the independent effect of frequency on muscle growth was comparatively small. For strength, frequency may play a somewhat larger role, although the returns appear to diminish as frequency increases. 

So, training a muscle once per week can still produce results.

For most beginners, however, 2–3 weekly training sessions are often a practical starting point. Not because that number is somehow magical, but because it makes it easier to distribute training volume while keeping individual sessions manageable.

For most beginners, there is little reason to use a complicated training split.

If the client trains once or twice per week, a full-body programme is usually a practical option.

If they train three times per week, you could use:

- three full-body sessions

- an upper-body, lower-body and full-body setup

- another simple split that allows the main muscle groups to be trained regularly

Research comparing full-body and split routines also suggests that both approaches can work well when total training volume is similar. 

The exact split matters less than whether the client can actually follow it.

Does that mean every client should follow it religiously?

I like to ask:

“During your busiest week, how many days could you realistically get to the gym?”

This usually gives me a much more truthful answer than:

“How many times per week would you like to train?”

If someone tells you that they would like to train four times per week, but realistically only have time for two sessions when life gets busy, I would usually build the programme around two.

They can always do more when time allows.

This is especially important with new clients, where the first sessions should also help you understand their habits, confidence and starting point. You can read more about that in our guide to the first Personal Training session.

Every. Single. Time.

You might ask: why not simply have the client train at the optimal frequency to achieve the desired outcome?

Good question.

The reason is that results take time.

Consistently completing one or two sessions every week for a year will usually take a client much further than training four times per week for a few weeks, stopping, and then repeating the cycle.

There is also a mental side to this.

Let’s say you agree that the client will train four times per week. The first couple of weeks go well.

Then they miss one session.

Then another.

Suddenly, the programme they were supposed to succeed at becomes something they repeatedly fail to complete.

When we “hold the client back” slightly and plan around their busiest week, we leave room for success.

They may even start looking forward to their scheduled sessions instead of dreading them because they constantly feel behind.

Training frequency should usually increase for a reason.

One reason might be that the client needs more weekly training volume to continue progressing, but fitting all of that work into one or two sessions starts reducing training quality.

In that case, adding another session can make sense.

Instead of doing more and more work in the same workout, you simply distribute the volume across the week.

For example:

A client currently performs two full-body workouts per week. As they become more experienced, the sessions start becoming long and tiring because you need to fit more exercises and sets into each workout.

Adding a third session may allow you to distribute the same or slightly higher weekly volume more effectively.

As the client becomes more experienced, tools such as RPE and RIR can also help you monitor training intensity and decide whether the current programme is still challenging enough.

Just remember that adding another workout without adjusting the existing sessions can create a large jump in total workload.

When increasing frequency, it can therefore make sense to initially reduce the amount of work performed per session and allow the client time to adapt.

Don’t force the client’s life to fit what looks optimal on paper.

Sometimes the realistic amount of training will not be enough to achieve the original goal within the desired timeframe.

That is okay.

In that case, change the timeframe or adjust the goal.

The simple question:

will take you surprisingly far.