Why 3 workouts a week work best!

Struggling to find the perfect workout routine that fits into your busy life? What if we told you that just three sessions a week could help you build strength, improve mobility, and keep injuries at bay?

The American College of Sports Medicine recommends three strength-training sessions per week, with 2-3 rest days in between. This schedule allows your muscles to recover and adapt efficiently, all while keeping you active and progressing toward your goals.

Build strength, improve function, and reduce pain

Training three times a week provides consistent muscle stimulation, which promotes muscle growth (hypertrophy) and strength gains. More frequent training helps muscles adapt faster, but recovery time is essential. Overtraining can lead to fatigue and hinder progress.

Working out at this frequency gives you proper recovery time while maintaining consistency, striking the perfect balance between intensity and rest. Recovery time between sessions is critical for muscle protein synthesis in which this process helps muscles and tissues repair and grow after exercise.

Exercises with a greater focus on mobility and flexibility when done three times per week can significantly improve range of motion and muscle elasticity. This is critical for building muscular resilience to stretching under load which can help prevent injuries and promote functional movement, unlike more frequent stretching routines.

Build a habit, stay on track

Consistency is one of the most important factors in achieving long-term fitness success. A 2018 study published in Frontiers in Psychology found that individuals who followed a structured, manageable routine—like three sessions per week—were more likely to stay committed than those attempting sporadic, high-intensity schedules that led to burnout.

Recovering from Injury? balance is key

For those recovering from injury, this frequency a week also provides the right amount of stimulus for healing without overloading the injured area. Too few sessions may not provide enough of a challenge for muscle repair, while too many could slow recovery and increase pain. A structured approach ensures gradual progress, reducing the risk of re-injury.

Boost your heart health in just 3 sessions a week

Regular exercise doesn’t just strengthen muscles, it also strengthens your heart. Moderate-intensity exercise has been shown to improve blood pressure, reduce the risk of heart disease, and enhance overall cardiovascular function.

Stay stronger for longer: how exercise fights aging

As we age, our bodies naturally experience a decline in muscle mass, flexibility, and bone density. This can increase injury risk and affect overall mobility. Engaging in multiple exercise sessions per week can help:
✔ Preserve and build muscle mass
✔ Increase bone density
✔ Improve balance and reduce the risk of falls
✔ Enhance mobility and flexibility
✔ Make daily activities easier
✔ Promote greater independence and quality of life!

So if you’re looking to improve strength, mobility, cardiovascular health, or recover from an injury, three sessions a week is the sweet spot. It offers the right balance of intensity, rest, and consistency, ensuring steady progress without overtraining or burnout.

Whether you’re aiming to stay active, rehabilitate an injury, or combat the effects of aging, this frequency of sessions can help you become your strongest, healthiest self. Why not start today?

References

• Bemben, M. G., & Bemben, D. A. (2011). Effects of resistance training on older adults. In Aging and the Physical Activity Pyramid: How to Optimize Fitness and Well-Being Throughout the Lifespan (pp. 283-310). Springer. https://doi.org/10.1007/978-1-4419-6593-0_17
• Ekelund, U., Tarp, J., Fagerland, M. W., Hansen, B. H., & Hemming, M. (2020). Physical activity and mortality in adults: A systematic review and dose-response meta-analysis of cohort studies. The Lancet, 396(10255), 1-13. https://doi.org/10.1016/S0140-6736(20)31550-8
• Exercise is Medicine. (n.d.). Rx for health: Being active for a better life. Exercise is Medicine. Retrieved from: https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_Being%20Active%20for%20a%20Better%20Life.pdf 
• Frontera, W. R., & Bean, J. F. (2018). Skeletal muscle strength and aging. In Physical Rehabilitation of the Older Patient (pp. 98-113). Elsevier. https://doi.org/10.1016/B978-0-323-55347-1.00009-6
• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Dose-response relationship between weekly resistance training frequency and increases in muscular strength and size: A systematic review and meta-analysis. Journal of Sports Sciences, 34(11), 1073-1080.
• Smith, L. E., & Li, L. (2016). Exercise as a rehabilitation strategy for chronic pain: Evidence and clinical implications. Journal of Physical Therapy Science, 28(1), 1-7. https://doi.org/10.1589/jpts.28.1
• Teixeira, P. J., Silva, M. N., Mata, J., Palmeira, A. L., & Brandão, M. (2015). Motivational predictors of physical activity and weight control. Journal of Sport & Exercise Psychology, 37(2), 94-105. https://doi.org/10.1123/jsep.2014-0155
• Ylinen, J., Takala, E. P., Nykänen-Deer, S., & Häkkinen, A. (2004). Effects of resistance training on muscle strength and functional capacity in older adults. Age and Ageing, 33(3), 337-342. https://doi.org/10.1093/ageing/afh121

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