How Many Times Per Week Should You Train for Real Results?

Home•Blog•baulkham hills•How Many Times Per Week Should You Train for Real Results?

One of the most common questions we hear from adults in Norwest, Bella Vista and the Hills District is: “How many times per week should I train?”

The honest answer? It depends on your goals, recovery capacity, stress levels and lifestyle — but most adults over 35 see excellent results training 2–3 structured sessions per week.

At Focus Health & Fitness, we design personalised programs that balance strength, mobility and recovery so you make progress without burnout.

Training for Fat Loss

If your goal is fat loss, 2–3 strength-focused sessions per week is typically ideal. This allows enough stimulus to build lean muscle and increase metabolism while still recovering properly.

Many adults trying to lose weight make the mistake of training too often and under-recovering. This raises stress hormones and slows fat loss — especially after 40.

Training for Strength & Muscle

For strength development, consistency matters more than volume. Two well-structured sessions per week can deliver better results than five random workouts.

Our personal training studio in Norwest & Bella Vista focuses on intelligent programming, progressive overload and recovery-aware planning.

Recovery Is Where Progress Happens

Muscle growth and fat loss do not occur during the workout — they occur during recovery. Poor sleep, high stress and excessive training volume reduce results.

This is why we often integrate mobility and breath-led recovery sessions such as Ryoga Stretch & Mobility to support nervous system balance.

What About Cardio?

Cardio has benefits for heart health, but for adults over 35 seeking sustainable fat loss and body composition improvements, strength training should be the priority.

Short conditioning sessions can complement strength work, but they should not replace it.