Three times a week for a year is all you’ll ever need.
This concept is something I’ve developed based on my own training experiences and those of the clients I’ve worked with. I’ve also backed my ideas up with research, and the evidence is pretty consistent. The approach is simple but effective; it’s the perfect recipe for achieving real, long-term results.
The method is straightforward; commit to strength or resistance training three times a week for 52 weeks a year, changing your exercises every 4–6 weeks. Follow this protocol, and you’re almost guaranteed to see some incredible changes take place in the body.
This approach is supported by reliable sources such as NHS England and the World Health Organization (WHO). Many respected trainers and coaches in the fitness industry also agree that training three days a week is the sweet spot for most people. When starting, consider full-body workouts. Don’t worry—you don’t need to squat, press, and deadlift heavy weights in every session for it to work.
Structuring your workouts is actually pretty easy, each session should start with a compound exercise like a squat, strict press, or deadlift. This forms the "meat and potatoes" of your workout. Afterward, move on to exercises that target smaller muscle groups, such as a lat pull-down or single-arm row. Supersets are a great option too—they save time and boost intensity, especially if you reduce rest periods between sets.
The key is to ensure you’ve worked most, if not all, of your major muscle groups by the end of each session. Stick to this consistently for 4–6 weeks before changing up your exercises, and you’ll be well on your way to seeing results—provided you stay consistent for the year.
I was going to mention this at some point, so I might as well do it now: nutrition matters. Progress in the gym also requires proper nutrition; this has always been the case. You need a regular calorie intake, so skipping meals is a no-go. Be cautious if you’re in a significant calorie deficit, as it’s unlikely you’ll see much improvement in strength or weight increases on the bar unless you’re a complete beginner.
This is not a short-term fix; this one is for long-term progress i’m afraid, after all they are the ones we should be striving towards The benefits of training three times a week include: Increased strength, muscle mass, and function. The strengthening of ligaments, tendons, and connective tissues. And finally enhanced bone mineral density, and Improved mental health and overall wellbeing. These benefits contribute to a healthier lifestyle, which is the ultimate goal.
Think of training three days a week as part of your lifestyle—just like walking the dog, picking up the kids, or doing the weekly shop. It becomes part of your routine. The beauty of this approach is that it doesn’t take up much time; sessions typically last just 45–50 minutes.
I understand busy lives—I’m a parent, I work full-time, and I’m pursuing a degree. But consistency is the glue that holds this together. That’s all it takes to succeed.
The exercises themselves aren’t difficult to find—a quick Google search or YouTube tutorial will give you plenty of ideas. Hiring a trainer is another option. The real challenge is sticking with it for the first 52 weeks. Once you’ve done that, you’ve created a habit for life—and let’s face it, there are far worse habits to form.
So, there you have it: the simple yet effective three-day-a-week training protocol. Stick to it for 52 weeks a year, updating your exercises every 4–6 weeks, and you’ll have everything you need to improve your physical health.
