“How many times a week should I be working out?”
Over my 17 years of coaching, this is a question that comes up time and time again:
“How many times a week should I be working out?”
Now, my answer might surprise you, but stick with me until the end, because context matters!
The real starting point isn’t what you think you should be doing.
It’s what you can realistically fit into your life right now!
For many women, consistency is the hardest part.
Sleepless nights with babies, juggling work and home life, school runs, kids’ activities, caring for ageing parents, maintaining relationships - it all competes for the same limited resource: time. And very often, exercise slowly slips further down the priority list, even when we know it’s important.
What I see far too often is women trying to restart their fitness routine with four or five workouts per week. On paper, it sounds great. In reality, it can quickly become overwhelming. Before long, keeping everything going feels like too much, and the whole routine gets pushed aside.
So here’s my advice, as a Women’s Fitness & Nutrition Coach with over 17 years’ experience:
Start with less than you think you should be doing.
Even less than what you know you could do.
And build from there.
If you’re getting back into exercise or trying to create consistency, two workouts per week is a real sweet spot.
It’s enough to make progress, build strength, and feel good, while still allowing for recovery. It also means you’re not leaving such a long gap between sessions that every workout feels like you’re starting from scratch again.
Anything beyond those two sessions is a bonus, not a requirement.
Some weeks that bonus happens. Some weeks it doesn’t - Both are completely normal.
There’s also a big mindset shift here.
If you plan for four workouts and manage three, it can feel like you’ve fallen short.
But if you plan for two and get a third done? You feel amazing!!
Same body. Same effort. Just a totally different headspace!
Build the routine first, then expand it.
Starting small and stacking wins will always beat going all-in for a week or two and burning out shortly after.
And a few gentle reminders before we finish:
A week with one workout is not a failed week — it’s part of real life
A 20-minute session counts, because consistency beats perfection every time
Some weeks are push weeks, some are maintenance weeks, and some are rest and restore weeks — all of them belong
If it helps, choose your two non-negotiable days and let everything else stay flexible.
Over time, as your routine feels more established, you may naturally find yourself doing more (and even looking forward to it!!!!)
In fact, the World Health Organization recommends that adults aim for at least 2 x 30 minutes strength based sessions per week (exactly what we do here in the Beyond Fitness At-Home!) plus 150 minutes of moderate activity per week (so think aditional strength traninig, walking, running, swimming, Pilates!)
But this isn’t a starting line - it’s something to build towards gradually, as your life allows!
This is long-term work.
You’re not chasing short bursts of motivation - You’re building habits that last.
This is a marathon, not a sprint!
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