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The number of days a week you train depends largely on two things: your training goals and fitness level. I’ll run through a quick list of recommendations.
Beginner, First Time Training: Train three times a week, using a total body split (train your entire body over one or two workouts, using 2-3 sets per exercise)
Intermediate, 6 months Training; Goal ~ Strength/Muscle Mass: Train four times a week; using 3 to 4 sets per exercise and training each muscle group once per week
Intermediate, 6 months Training; Goal ~ Fat Loss: Train four times a week, using either a low-volume circuit (meaning, around 4 exercises of 2-3 sets each) OR 3-4 sets of 6-8 reps per exercise (not a circuit), split over four days with 1.5 minute rest periods between sets (like, Chest/Triceps on Monday, Legs on Tuesday, Back/Biceps on Thursday, and Shoulders on Friday).
Advanced, >1 year Training; Goal ~ Muscle Mass: Train 4-5 times per week, using 8-12 repetitions per set; consider training your larger muscle groups twice per week; also, consider incorporating supersets into your training. For example, an advanced 5-day training split for muscle mass might look like this: Legs/Shoulders on Monday, Chest/Back on Tuesday, Biceps/Triceps on Wednesday, Legs/Shoulders on Thursday, Chest/Back on Friday
Since your exercising each muscle group twice per week, you shouldn’t perform as many sets per workout. 10-12 sets per workout for chest/back, and 10-15 for Legs/Shoulders, will yield 20-30 sets per week (double it, since it’s over two workouts).
Advanced trainees should seriously consider training large muscle groups twice per week; your body oftentimes needs the added stimulation in order to grow (in other words, after a year of training, you need to pull out the stops and use various advanced training techniques to keep your body growing).
Advanced, >1 year Training; Goal ~ Fat Loss; Train 4-6 times per week, alternating between one week of high-volume circuits (5-6 exercises of 10-15 reps per circuit, 2 minute rests between) and low-volume strength training (3-4 sets per exercise of 6-8 reps per set) where you’ll rest 30 seconds to 1 minute between sets. A recent study found that resting 30 seconds between sets of 6-8 reps burned approximately 50% more calories then longer rest periods; but you don’t need a study to convince you (just try it). Also, make sure you perform your cardio directly after your workouts, and first thing in the morning on rest days.
Advanced, >1 year Training; Goal ~ Strength; I’m afraid I can’t give a specific set of numbers for this. Strength-training programs vary widely, some utilizing 4 day splits, some 3-day total-body splits, and some even 5 day splits. The one thing you want to be mindful of when training for strength is this: since each lift requires so much more total energy, you’re likely to be much sorer than you would be with other forms of training. So make sure you incorporate ample rest periods in-between your sets AND in-between your workouts. So it may not be wise, for example, to try to train chest twice a week with heavy sets. Some strength programs, however, incorporate heavy days and light days, with the latter focusing on speed and the former focusing on sheer poundage. Like I said, there’s lots of wiggle room, so find something that works for you and stick with it (but not for too long! haha…sigh).
Well. I hope this helps. Just remember–all of these are just suggestions, and individual training programs will of course vary from person to person.
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