Why You Should Only Strength Train 2 Days Per Week

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When it comes to working out, Strength Training is king. 

In fact, one reason Strength Training is so awesome is that a little bit goes a long way. Which is why we recommend that 50% or more of our clients train just 2 days per week.

Just 2 days per week?? What happened to the crazy 6 day per week recommendations you’re used to hearing? What about the 3-4 day per week recommendation you’ve heard before? 

There’s a time and place for 6 days per week…for a very small percentage of the population. Especially if you’re an athlete. 

There’s also a time and place for 3-4 days per week…this is what some of our clients do! 

But you can pretty much never go wrong with 2 days per week. 

I’m going to share 3 reasons why Strength Training just 2 days per week is awesome. But before I do, let me make this one point:

The more you can train (and recover from), the better and faster results you’ll get. Which is why athletes and people really into Strength Training will workout 5, 6, or more times per week. It’s also why we recommend some of our clients train 3-4 days per week. Because they can, and their results will be faster.

But 2 days per week is awesome for 3 reasons:

  1. It’s Extremely Time Efficient
  2. You Pretty Much Never Have to Worry About Overdoing it
  3. The Results Are Still Great
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It’s Extremely Time Efficient

Busy, busy, busy. Everyone is so busy these days. 

Early mornings, long days, and late nights. And probably not enough sleep. 

This can make training a lot difficult to do. BUT I’ve found that even the busiest of people can train 2 days per week for 45 minutes. If you don’t have 1.5 hours per week to dedicate to your health and fitness, you need some new priorities. Just saying.

2 days per week is enough to make great progress (see point #3) and it will easily fit into your hectic schedule. 

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You Pretty Much Never Have to Worry About Overdoing It 

Do you remember my point from earlier? The one about “the more you train (and recover from), the better results you’ll get.”

Well it’s true.

But the key point so many people skip over is the “and recover from” part.

If you’re super busy, you don’t eat like you should (we can help with that), and don’t sleep enough…your recovery is not going to be great. And while you could probably still train 3-4 days per week and be fine, I can almost 100% guarantee you you’ll easily recover from 2 days per week. 

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Everyone wants to max out everything all the time. More, more, more. Bigger, bigger, bigger. Progress, progress, progress.

I can relate. I LOVE progress. I’m addicted to it. I crave it.

BUT I’ve learned the value in going through seasons of not always toeing the line. It’s ok to take it a little slower for a season so you can make progress without stress. 

If that sounds nice, 2 days per week might be for you. 

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The Results Are Still Great

To summarize this point, let me just say if you want to be lean, strong, and healthy and you aren’t trying to get ready for a competition…2 days per week is enough to get you life changing results.

If it wasn’t, we wouldn’t recommend it to our clients. Because we’re in the business of changing lives! 

And while 3 days, 4 days, etc will get you better results…2 days is still really solid. Plus, don’t forget the 2 benefits I shared above. 

I also want to teach you about the law of diminishing returns. You can refer to my beautiful graph below for a visual 😂

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Here’s the thing: 

4 days per week gets you better results than 2 days per week. But it doesn’t get you 2x the results. And 6 days per week (if you can recover from it) will get you better results than 2x per week, but it doesn’t get you 3x the results. 

The more you train, the faster you’ll make progress. BUT the amount of progress you make from each additional workout decreases over time. 

This means your first workout gives you the greatest benefit. There’s a huge difference in results between someone who trains 1 day per week vs someone who trains 0 days per week. 

There’s also a significant difference in results between the person who trains 2 days per week vs someone who trains 1 day per week. BUT the difference between 2 days and 1 day is not as significant as 1 day and 0 days. 

Add a 3rd day in and you’ll make better progress still, BUT the difference between 3 days per week and 2 days per week is smaller than the difference between 2 days per week and 1 day per week.

Again, check out the graph for a better understanding. 

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I’ve found training 2 days per week to be a sweet spot for many people. 

Training 2 days per week gets you great results in a time-efficient way while keeping you away from overdoing it in the gym. 

If you aren’t sure where to start, I’d recommend starting with 2 days per week!

And if you’d like to work with a knowledgeable Personal Trainer to coach you through everything from your workouts to your nutrition, CLICK HERE and fill out the form. We’ll contact you within 24 hours to schedule a zero-pressure in person meeting to see if we’re a good fit to work together!

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CLICK HERE and fill out the form to see if we’re a good fit to work together!