The right number of training days is the one you'll still be doing in three months. More days can help, but only if you recover and show up. Here's what each option looks like.
The short answer
For most people, 3 to 4 days a week is the sweet spot. It's enough to train every muscle about twice a week and leaves room to recover and live your life. Two days still works. Five or six can work well if you enjoy training and recover well.
What to run on each schedule
- 2 days: full body both days. Try 2-Day Full Body.
- 3 days: full body, every other day. Try Full Body, or Dumbbell Full Body at home.
- 4 days: upper / lower. Try Upper / Lower or Power + Size Upper / Lower. For glutes and legs, Lower Body / Glute Focus.
- 5 days: a hybrid. Try PPL + Upper / Lower.
- 6 days: Push / Pull / Legs, run twice a week.
Do more days build more muscle?
Only up to a point. What builds muscle is the number of hard sets each muscle gets per week, and recovering from them. More days just spread those sets out, so each session is shorter. If 6 days means you're always sore and skipping sessions, 4 good days will get you further.
How to pick your number
- Count the days you can train on a busy week, not a perfect one.
- Newer to lifting? Start with 3 or 4. You'll progress fast on less.
- Sleeping under 7 hours or working a physical job? Fewer, harder sessions recover better.
- Love training and recover well? 5 or 6 can work.
What about rest days?
Rest days are when you recover from the work. Walking, light cardio or mobility on off days is great. Just keep at least one or two full rest days a week, especially when you're starting out.
Missed a day?
Don't double up and don't start the week over. Do the next workout in your plan on your next training day. In the Forged Axis app your next workout waits for you, so a missed day just pushes things back.