One of the most common questions we hear from new members is: “How many days a week should I workout?”
The answer? It depends — on your goals, your lifestyle, and your recovery. But don’t worry, we’ll help you figure out what makes sense for you.
First, Consider Your Goals
Are you workingout to:
- Get stronger?
- Improve your conditioning?
- Lose fat or build muscle?
- Boost mental clarity and energy?
- Be a more capable parent or weekend warrior?
- Compete in the sport of CrossFit?
- To injury-proof yourself to run a marathon?
The clearer your goals, the easier it is to map out your training week. If you’re just starting out, consistency is more important than intensity. If you’ve been training a while, it might be time to dial things up.
A Quick Reality Check
No matter your goals, the minimum effective dose of any fitness program is going to be at least two days per week.
Training fewer than that makes it tough to build real momentum, develop strength, or see meaningful progress. You don’t need to go all-in right away, but you do need to show up consistently to get results.
🗓️ What We Recommend
Here’s a general guideline based on experience coaching hundreds of CrossFit athletes:
2 Days/Week – Just Getting Started
Perfect for beginners easing into a routine. You’ll start building strength, skill, and conditioning without burning out. Pair this with daily walking & stretching to support recovery. This is the bare minimum to see results, but a great place to begin but not stay long.
3 Days/Week – Solid Progress
This is a sweet spot for many. You’ll see improvements in strength and fitness, especially if you eat well and recover smart. You’ll have rest days in between to rebuild and recharge.
4 Days/Week – Balanced & Committed
Four days lets you hit a well-rounded mix of strength, conditioning, and skill work. You’ll make steady progress while still leaving time for recovery and life outside the gym.
5 Days/Week or More – Advanced Training
For experienced athletes who manage their recovery, nutrition, and mobility well. This is where performance gains can really accelerate — but it requires discipline around sleep, stress, and nutrition as well.
⚠️ Don’t Forget Recovery
Training breaks you down. Recovery builds you up.
- Prioritize 7–9 hours of quality sleep.
- Stay hydrated and eat enough protein.
- Take at least one full rest day each week.
- Do mobility, like stretching or foam rolling, daily.
Most Important: Listen to Your Body
No matter your goals, your body will give you signals — respect them. If you’re sore, tired, or dreading your workouts, it’s okay to take a rest day. One missed class won’t derail your progress, but burning out will.
🏁 Final Thoughts
At CrossFit Yarmouth, we’re here to help you build a sustainable, lifelong relationship with fitness. Whether you come twice a week or five times, the key is consistency over time — not perfection every week.
Still not sure what’s right for you?
Grab one of our coaches after class or shoot us a message. We’ll help you build a schedule that works for your life, your goals, and your body.
Read to get started and want to map out a plan that’s right for you? Click HERE to book a free 30-minute consult with a coach to do just that!
