How Many Days a Week Should You Work Out to Lose Weight?

One of the most common questions I hear is:

“How many days a week do I actually need to work out to lose weight?”

Most people expect the answer to be something extreme; five, six, or even seven days a week.

But the truth might actually surprise you!

For most people, especially beginners, three to four days per week is more than enough to see real progress.

And in many cases, it’s actually better.

More Is Not Always Better

When people decide they want to lose weight, they often go all in.

They try to:

• Work out every day

• Cut calories too aggressively

• Push themselves to exhaustion

• Change everything overnight

And for a week or two, they do great.

Then life happens.

Energy drops.

Motivation fades.

And everything falls apart.

Not because they weren’t capable....but because the plan wasn’t realistic.

Consistency beats intensity EVERY time.

What Actually Drives Weight Loss

Working out helps, but weight loss isn’t just about how many days you exercise.

Real progress comes from a combination of:

• Strength training

• Daily movement

• Nutrition habits

• Sleep

• Stress management

• Consistency over time

You could work out six days a week, but if recovery and nutrition aren’t in place, progress will be slow or frustrating.

On the other hand, someone training three days a week consistently, eating well, and recovering properly often sees better results.

A Realistic Starting Point

If you’re just beginning, this is what I typically recommend:

2–3 days per week of strength training along with

Daily movement like walking or staying active

That’s enough to:

• Build muscle

• Improve metabolism

• Increase energy

• Start losing body fat

And most importantly, it’s sustainable.

The goal in the beginning isn’t perfection.

It’s building habits that last.

Why Strength Training Matters So Much

A lot of people think weight loss means cardio.

But strength training plays a huge role in:

• Preserving muscle while losing fat

• Increasing metabolism

• Improving body composition

• Building confidence and strength

And strength training doesn’t mean lifting heavy on day one. It means training at a level that challenges you safely and progressively.

The Role of Daily Movement

One of the most underrated factors in weight loss isn’t workouts... it’s daily activity.

Things like:

• Walking

• Taking the stairs

• Staying active throughout the day

These small habits add up and make a bigger difference than most people realize.

You don’t need to destroy yourself in the gym.

You need to move consistently.

Recovery Is Part of the Process

This is something many people overlook.

Your body doesn’t get stronger during the workout.

It gets stronger during recovery.

Rest days help:

• Muscles repair

• Energy levels recover

• Hormones regulate

• Injuries stay away

Training every day without recovery often slows progress, not speeds it up.

What I’ve Seen as a Trainer

Most of my clients get their best results training three days per week.

Why?

Because they:

• Stay consistent

• Recover well

• Build strength progressively

• Avoid burnout

And consistency over months beats intensity for two weeks every time.

My Own Experience

There was a time when I thought working out more meant better results.

But through my own journey; losing over 80 pounds, rebuilding strength, and maintaining my results... I learned that sustainability is what truly works.

You don’t need to live in the gym.

You need a plan you can stick to.

What Matters More Than the Number of Days

Instead of asking, “How many days should I work out?” a better question is:

“What routine can I stick to for the next six months?”

That’s the routine that works.

Not the most extreme one.

Not the most intense one.

The one you’ll actually do.

About Young Fitness

I’m Brooke Young, a personal trainer and nutrition coach based in Minneapolis, training clients at Los Campeones.

I specialize in helping beginners and busy adults build sustainable routines that lead to real fat loss, muscle gain, and long-term confidence. My approach focuses on realistic training schedules, structured strength training, and habits that fit into real life; not quick fixes or extreme programs.

My goal isn’t just short-term results.

My goal is lasting change.

If You’re Trying to Figure Out Where to Start

If you’re unsure how many days a week you should work out, start simple.

Start with two or three days.

Build the habit.

Stay consistent.

You can always do more later.

But the most important step is starting... and sticking with it.

Young Fitness provides personal training and nutrition coaching in Minneapolis at Los Campeones, helping clients lose weight, build muscle, and create sustainable workout routines that fit real life.