How Many Times Per Week Should You Do Strength Training to See Results?

The right training frequency for your goals

One of the most common questions when starting strength training is:
How often should I train per week to see results?

The honest answer: it depends on your goal, your schedule, and your recovery capacity.

At Aurora Personal Training in Eindhoven, we work with people who want real results without having to organize their entire life around training. In this blog, we explain what you can expect from training once, twice, or three times per week — and what works best in practice.

Strength training once per week: does it work?

Yes — you can see results with one session per week, as long as expectations are realistic.

When is training once per week suitable?

• If you are new to strength training

• If your goal is general fitness and health

• If your schedule allows little flexibility

With one strength session per week, you can:

• Maintain muscle mass

• Build strength as a beginner

• Support fat loss, provided your lifestyle is active

Important supporting factors:

• Daily movement (7,000–10,000 steps)

• Nutritious, balanced diet

• Sufficient sleep

👉 If your goal goes beyond maintenance — or you’re no longer a beginner — once per week is usually not enough.

Strength training three times per week: maximum results (when done right)

If your goals include:

• Building muscle mass

• Visible fat loss

• Faster performance progress

Then three strength sessions per week are often ideal.

Why 3× per week is so effective

• Higher total training volume

• More frequent muscle-building stimulus

• Greater energy expenditure

• Easier to build routine and consistency

⚠️ More training only works when recovery and technique are well managed.

👉 Important: How to Prevent Injuries in Strength Training

At this frequency, professional guidance becomes especially valuable to avoid overload.

How much cardio should you do alongside strength training?

Cardio is a valuable addition, not a replacement for strength training.

Practical guidelines

• Daily low-intensity movement (walking, cycling)

• 7,000–10,000 steps per day

• 2–3 cardio sessions per week if conditioning is a goal

Cardio supports:

• Fat loss

• Recovery

• Cardiovascular health

But strength training remains the foundation for muscle mass and long-term metabolic health.

Better results come from more than just training

Training frequency matters — but it’s only part of the equation. Real results come from the combination of:

• Training

• Nutrition

• Sleep

• Stress management

• Recovery

At Aurora, we always look at the full picture, so training adds energy instead of becoming another stressor.

👉 Recommended: 8 Tips to Improve Sleep for Better Recovery and Energy

Conclusion: how often should YOU train?

In summary:

• 1× per week → maintenance, beginners, very limited time

• 2× per week → best balance for most people

• 3× per week → maximum results, with proper recovery and guidance

The best training frequency is the one you can sustain and that fits your recovery capacity.

Want to know what works best for you?

👉 Plan a free intake at Aurora Personal Training in Eindhoven
Together we’ll determine the right frequency, structure, and strategy for your goals.