Less Is More: Why Training 3x Per Week Is More Effective

Many of us have fallen into the trap of believing that working out every day is the key to achieving that desired lean and toned physique. However, it’s a common misconception that more training means more muscle.

The reality is, excessive training, along with a high volume, can do more harm than good for your body.

In a world where there is information overload from social media influencers and the internet, the question of 'how many days per week should you train?' can be unclear. In this blog post, we’ll explore why we teach all our clients to train 3x a week vs. 6-7 times per week.

Lean and Toned Physique

The primary objective for the majority of our clients is to achieve a lean and toned physique. Building muscle is the key factor in creating the toned appearance our clients are looking for. To achieve this desired result, it is crucial to prioritise training sessions and focus on progressive overload to optimise muscle development.

Optimal Recovery Time

Many individuals are unaware that training puts a good amount of stress on your body and muscles. Therefore, an adequate amount of recovery time is crucial for muscle growth and strength development.

Training 3x a week allows for appropriate rest days between sessions, giving your body the time it needs to heal, repair, and build. Believe it or not, rest days are when you build muscle and therefore, see results. Not to mention, overtraining can lead to fatigue, increased injury risk, and lack of performance.

Training Intensity Over Training Volume

It's not just about the number of workouts you do; it's about the quality and intensity of each session. Our clients reach their goals with training 3x a week because we focus on the quality of their lifts, ensuring they are performing with proper technique and tempo.

Additionally, we emphasise on the intensity and encourage them to train until failure. This approach allows our clients to train less while achieving remarkable results.

Hormonal Balance

The body's hormonal response to exercise is a crucial factor in achieving fitness goals. Overtraining can disrupt hormonal balance, leading to increased cortisol levels, which is the stress hormone.

Increased cortisol levels can result in fatigue, intestinal problems, like bloating, weight gain, and so much more. Training 3x a week helps maintain a healthier hormonal balance, promoting muscle growth and fat loss.

Consistency

Consistency is key in any fitness journey! Training less is more achievable in the short term, and sustainable in the long run, reducing the risk of burnout and fatigue. This consistency allows you to stick to your workout routine over an extended period, leading to better results over time.

Preventing Setbacks

Our bodies adapt to stress, and overtraining can lead to plateaus in progress. By allowing enough rest between workouts, our clients can avoid hitting performance plateaus and continue making steady gains in strength and endurance.

It is important to focus on progressive overload in each session, gradually increasing weight each week. Back-to-back training sessions will not only leave you sore, but also will make it harder to increase your weight.

Time

Time is everything! On average, individuals can spend up to 7 hours a week in the gym. Training 3x a week gives you 3-4 hours of time back in your week, making it a more efficient use of your time. This means our clients having more time for other activities, contributing to a more balanced and enjoyable lifestyle.

Final Thoughts

While the fitness world may sometimes emphasise the "more is better" mentality, the science suggests that training 3x a week can be a more effective and sustainable approach for many.

By prioritising quality over quantity and allowing for optimal recovery, our clients can receive incredible results while maintaining a healthier and more balanced life, simply by following this unique training approach.

As with any fitness routine, it's essential to listen to your body, adapt the training frequency to your needs, and enjoy the journey toward a healthier and stronger you.