How Many Days Per Week Should Women Strength Train?
For the goal of building muscle, women can see improvements with training as little as twice per week. As a member of our online strength training program for women, you can choose between 2, 3 and 4 weekly classes based on your energy and your schedule. Here's how they stack up: 2-Day Plan: Same volume, fewer days
Complete 3 classes across 2 days. Perfect if you prefer fewer workout days and don't mind longer sessions.
3-Day Plan: Same volume, shorter workouts
Get the same weekly training volume as the 2-Day Plan, spread across 3 days.
4-Day Plan: More volume, more gains!
Get the highest weekly training volume with four workouts per week. Great if you enjoy training more frequently and want to dedicate more time to building strength.
What's the ideal training volume?
For the goal of building muscle, I recommend 3–6 quality sets per muscle group per week, working each muscle group 1-2 times per week on non-consecutive days to allow for recovery.
When it comes to answering "how many days per week should women strength train?" consider what's realistic for your schedule. You can hit these targets in 2 sessions a week, or spread them out with shorter sessions throughout your week.
All three plans are designed to help you build strength while giving your muscles time to recover.
The bottom line:
Choose the plan that fits your schedule, goals, and lifestyle. Consistency overtime matters more than the number of days you train.
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