HOW MANY DAYS A WEEK SHOULD YOU LIFT? The Complete Guide to Strength Training Frequency (1–6 Days/Week) — From the Kingdom FIT Team

When most people begin thinking about getting stronger, they start with the wrong question. They ask, “What’s the best workout?” or “Which exercises burn the most fat?” But in reality, one of the most important decisions you can make in your fitness journey comes down to something much simpler:

How many days per week should you strength train?

At Kingdom FIT, we coach beginners, seasoned lifters, athletes, and everyone in between. And over the years, we’ve seen a pattern: the people who get the best results are not the people who train the hardest… they’re the people who train the right amount for their lifestyle, their ability, their recovery, and their goals.

Our stance is clear:

Three days per week of structured strength training is the sweet spot for most people.But one day a week is always better than zero.Two days a week can deliver strong, meaningful progress.Four or five days can be incredibly effective with the right program.And six days a week requires elite-level discipline in your diet, rest, and recovery.

This article breaks down exactly what happens in the body when you lift different numbers of days per week, what the research shows, how Kingdom FIT structures training for our members, and what your nutrition + recovery must look like if you’re training at higher frequencies.

Let’s get into it.

Why Training Frequency Matters More Than Most People Think

There’s a reason strength coaches, sports scientists, and top-tier training facilities pay close attention to training frequency. It’s more than just “showing up” — it’s about how the human body responds to physical stress.

To understand how often you should lift, you need to understand what happens after you lift.

Every time you perform a strength session, you create micro-tears in the muscle fibers. That sounds bad, but it’s exactly what the body needs to grow. These tiny tears trigger a repair process that leads to stronger, denser, more resilient muscle. But that process doesn’t happen in the gym — it happens in the hours and days afterward.

This is why training frequency must balance two things:

1. Stimulus – the training session

2. Recovery – the rebuilt muscle afterward

Too little stimulus, and the body never receives enough signal to trigger real strength gains. Too much stimulus with too little recovery, and the body breaks down faster than it rebuilds.

This is where science gives us clear guidance.

What the Research Shows About Training Frequency

Over the last decade, sports scientists have published multiple studies comparing people who train a muscle group once per week versus two or three times per week.

The findings are remarkably consistent:

• A 2016 study by Schoenfeld et al. in the Journal of Sports Sciences reported that training each muscle group twice per week produced significantly more hypertrophy than once per week.

• A 2017 meta-analysis in Sports Medicine concluded that training volume spread over multiple sessions — rather than one long session — leads to better strength and muscle growth.

• The National Strength and Conditioning Association (NSCA) also teaches that most individuals respond best when training each major movement pattern 2–3 times per week.

In other words, strength training frequency is not just guesswork — it is one of the most well-documented variables in exercise science.

That’s why Kingdom FIT programs like FORGED prioritize patterns, not body parts, and revisit those patterns multiple times per week.

But what does this mean in practice? Let’s break down each possible training frequency and how your body responds.

Training One Day Per Week: The Foundation Layer

At Kingdom FIT, we never shame anyone for training once per week. In fact, one of our philosophies is:

“If life is busy, one day is better than zero days — every single time.”

Training once a week can absolutely deliver results for:

• Beginners

• People restarting their fitness journey

• Clients with demanding professional or family schedules

• Individuals recovering from injury

• Anyone battling low motivation or inconsistency

A study in the Journal of Strength and Conditioning Research found that beginners who trained just once per week still saw significant gains in strength and coordination over a 12-week period. The truth is, your body will adapt to anything it hasn’t done in a while.

The limitation?One session a week delivers a small but meaningful stimulus, but it’s not enough frequency to maximize muscle growth or long-term progression.

Still, it’s a place to start — and the best habit builder.

Training Two Days Per Week: When Progress Becomes Noticeable

When someone bumps from one day to two days per week, the difference is dramatic. With two properly structured sessions, the body begins to receive enough weekly volume to increase muscle protein synthesis, improve movement patterns, and strengthen the nervous system.

Research backs this up:

• A 2013 review in Sports Medicine found that twice-per-week frequency leads to consistent strength improvements for beginners and intermediates.

• The American College of Sports Medicine (ACSM) reports that two-day training routines can create hypertrophy if weekly sets exceed a certain threshold.

At two days per week, workouts should be full-body, targeting all major movement patterns: squat, hinge, push, pull, lunge, and core.

The result?Enough frequency to build muscle and strength — without the burnout of more demanding schedules.

This is ideal for busy adults and seasonally packed schedules.

Training Three Days Per Week: The Kingdom FIT Standard

This is the frequency we recommend to nearly all of our members, unless they have specific athletic or competitive goals.

Three days per week combines the perfect balance of stress and recovery.

With three days per week, you can:

• Hit each major movement pattern 2–3x/week

• Build consistent strength

• Increase muscle mass

• Support proper recovery

• Avoid injury from overuse

• Maintain long-term sustainability

Most importantly — three days per week allows members to stay consistent. It’s manageable. It fits into real life. It creates rhythm.

This is why our FORGED program’s weekly structure looks like:

• Day 1: Push strength (Bench press or push press)

• Day 2: Lower body strength (Squat or deadlift)

• Day 3: Total body and accessories

This is consistent with research showing that training each muscle group two to three times per week creates ideal conditions for muscle growth.

The bottom line:

For 90% of people, 3 days per week is optimal.It’s effective. Sustainable. Balanced. And highly productive.

Training Four Days Per Week: Accelerated Progress

Four days per week marks the shift from “general fitness” to “focused progression.”

This frequency allows an athlete to increase volume, refine technique, and accelerate strength gains while still maintaining strong recovery — as long as training intensity is balanced.

The most common and effective structure at this level is an Upper/Lower split, repeated twice:

• Monday: Upper strength

• Tuesday: Lower strength

• Thursday: Upper hypertrophy

• Friday: Lower hypertrophy

This structure opens the door to:

• Higher total weekly volume

• Additional accessory work

• Better focus on weak areas

Four days/week works extremely well for intermediate lifters and anyone who wants results faster than the traditional three-day routine can offer.

Training Five Days Per Week: High Volume, High Potential

At five days a week, lifting becomes a lifestyle. It usually indicates:

• Intermediate to advanced lifters

• Athletes training for physique goals

• People emphasizing aesthetics

• Individuals with strong recovery habits

A five-day split can follow multiple formats:

• Push / Pull / Legs / Upper / Lower

• Bodypart splits (traditional bodybuilding)

• Performance-based mixed routines

With five days per week comes increased responsibility. Nutrition, sleep, hydration, and mobility become critical. Without them, the added volume becomes too much.

But with the right approach, five-day routines deliver outstanding improvements in muscle shape, tone, and strength.

Training Six Days Per Week: Elite-Level Discipline

Six-day training weeks are not for beginners. They require structured programming, intelligent loading, proper variation, and excellent recovery habits.

But with proper execution, six days per week can lead to:

• High-level hypertrophy

• Dramatic physique changes

• Specialized strength development

• Greater work capacity

A typical six-day routine uses a Push/Pull/Legs cycle repeated twice, with alternating intensity:

Week Structure

• Day 1: Heavy Push

• Day 2: Heavy Pull

• Day 3: Heavy Legs

• Day 4: Hypertrophy Push

• Day 5: Hypertrophy Pull

• Day 6: Hypertrophy Legs

• Day 7: Rest (mandatory)

High-frequency training works — but ONLY when recovery matches effort.

Which brings us to two critical questions…

What Should You Eat If You Train Six Days Per Week?

Training six days a week demands athlete-level nutrition. The body needs:

• Sufficient calories

• High protein

• High carbohydrates

• Nutrient timing

• Hydration

• Electrolyte balance

Here’s what the research suggests:

1. Protein Intake

The International Society of Sports Nutrition recommends:

0.8–1.0 grams of protein per pound of bodyweight per dayHigher levels may benefit athletes during heavy training weeks.

2. Carbohydrates — The Fuel Source

Research shows that carbs are the most important macronutrient for strength training performance because they replenish glycogen.

For high-frequency training, aim for:

2–4 grams of carbs per pound of bodyweight daily, depending on intensity.

3. Fats

Should make up:

20–30% of total daily caloriesCritical for hormone production and joint health.

4. Pre-Workout Nutrition

60–90 minutes before training:

• 20–30g protein

• 30–60g carbs

• Water

• Optional: caffeine, creatine, citrulline, beta-alanine

5. Post-Workout Nutrition

1–2 hours post workout:

• 25–40g protein

• 30–80g fast carbs (fruit, rice cakes, potatoes, white rice)

Post-workout carbs dramatically reduce cortisol and improve glycogen replenishment.

6. Hydration

Aim for:

• 1 gallon of water per day

• Electrolytes on heavy training or high sweat days

Athletes who train this often cannot afford to be dehydrated — performance drops immediately.

What Should Your Rest Day Look Like If You Train Six Days Per Week?

Training six days a week is only effective if the seventh day is a true recovery day. That doesn’t mean lying on the couch all day; it means intentional recovery.

What Rest Day Should Include

• Light movement (10–30 min walking, stretching, yoga)

• High-protein meals every 3 hours

• Reduced caffeine

• 7–9 hours of sleep

• Hydration

• Mobility work

What to Avoid

• Skipping meals (kills recovery)

• Doing a hidden training session

• Staying up late

• Eating junk food all day

• High-stress activities

The rest day is the reason you can train again tomorrow — it’s that important.

So How Many Days Should YOU Strength Train?

Here’s the breakdown:

If you train 1 day/week:

You will build strength and consistency.Great for beginners, busy seasons, and restarting.

If you train 2 days/week:

You will gain strength and muscle noticeably.Best minimal effective frequency.

If you train 3 days/week:

You will build the strongest, most consistent progress.The Kingdom FIT ideal.

If you train 4–5 days/week:

You can accelerate results if you recover properly.

If you train 6 days/week:

You need athlete-level discipline in food, sleep, and recovery — but results can be exceptional.

Final Thoughts: Train the Way You Want to Live

Strength training isn’t about matching someone else’s schedule. It’s about choosing a rhythm that:

• You can sustain

• Supports your goals

• Fits your life

• Helps you get better each week

At Kingdom FIT, our mission is to help every individual become strong in a way that honors their body, their lifestyle, and their long-term health. Whether you’re training once a week or six times a week, what matters most is that you’re consistent, intentional, and committed to getting stronger over time.

One day is better than zero.

Three days is optimal.

Consistency is everything.