How often should a complete beginner go to the gym?

How many days a week do you really need to go to the gym to see results? It's a question everyone with a busy lifestyle asks when they start their fitness transformation. The answer isn't as simple as a fixed number. It depends on three key factors: your schedule, the intensity of each workout, and the overall design of your bespoke training programme.

For a complete beginner, starting with three full-body sessions per week is a fantastic and realistic goal. This allows you to work all major muscle groups multiple times a week without overtraining, which is crucial for helping your muscles recover and grow stronger. This is a much better approach than the so-called "bro split" (where you focus on one or two muscle groups per session, like a whole day dedicated to just your chest and triceps). For beginners, this can be far too much volume for a single muscle group and is generally inefficient for building overall strength quickly.

A well-designed personalized plan will use compound movements to get the most out of each session. A great way to do this is with circuit-style training, where you perform a series of exercises back-to-back with minimal rest. This not only builds strength but also improves your cardio and conditioning, making your workouts even more time-efficient. You might also see workouts structured in "rounds for time" or "AMRAPs" (as many rounds as possible), which are designed to challenge you and push your cardiovascular fitness as well as your strength.

When you're starting out, consistency is key, and the best way to be consistent is to find a routine you genuinely enjoy. A personalized programme can introduce you to a variety of different training styles, from classic weightlifting to high-intensity circuits. Trying them out to see what you like is a great way to stay motivated and make sure your journey is as fun as it is effective.

Ready to start your personalized training journey? Click here to ask about our bespoke programmes.