How Often Should I Work Out?
- Sandro Torres
- 12 minutes ago
- 2 min read
How Often Should I Work Out?
This is one of the most common questions our members ask when we set new goals together: “How many times should I work out to see real results?”
Research shows that at least 2 days of strength training combined with 2 days of cardiovascular exercise can significantly improve both your musculoskeletal and cardiovascular health.
But here at Custom Body Fitness, we specialize in body toning, fat loss, and sustainable transformation, so the real answer depends on your goals, your schedule, and the type of program you follow.
Strength Training: How Many Days Is Best?
There are many effective weight-lifting routines, and the one you choose should depend on your:
✔️ Time availability
✔️ Fitness level
✔️ Intensity preference
✔️ Lifestyle
Below are a few effective structures you can follow:
1. Train by Muscle Groups (4 Days Per Week)
Monday — Glutes & Hamstrings
Squats, Romanian Deadlifts, Lunges, Leg Curls
Tuesday — Chest & Biceps
Chest Press, Incline Press, Flies, Push-ups, Standing/Incline/Seated Curls
Wednesday — Back & Triceps
Bent-Over Rows, T-Rows, Cable Rows, Pull-ups, Overhead Extensions, Skull Crushers and Press Down
Thursday — Shoulders & Traps
Military Press, Upright Rows, Lateral Raises, Arnold Press, Shrugs
Optional: Add abs on leg day or shoulder day.
2. Upper/Lower Body Split (5 Days Per Week)
Monday — Upper Body
Chest, Back, Shoulders, Biceps, Triceps, Traps
Tuesday — Lower Body
Glutes, Hamstrings, Quads, Calves + Abs
Wednesday — Upper Body (variation)
Repeat Monday but with different exercises targeting the same muscles
Thursday — Lower Body (variation)
Repeat Tuesday with new exercises
Friday — Lower Body (variation)
Repeat Monday but with different exercises targeting the same muscles
3. Full-Body Training (3 Days Per Week)
If you’re short on time, this is one of the most effective ways to lose weight and tone up quickly.
Example full-body routine:
Chest Press
Squats
Crunches
Rows
Military Press
Romanian Deadlifts
Bicep Curls
Tricep Extensions
As long as all major muscle groups are challenged, this program delivers results.
Don’t Forget Your Cardio (2–4 Days a Week)
Your cardio sessions can include walking, running, cycling, hiking, swimming, and jump rope. Cardio supports fat loss, increases energy, and boosts heart health.
Our Recommendation at Custom Body Fitness
Most of our members train 3–4 times per week, for one hour, using full-body sessions each time.
This delivers the best long-term results without burnout.
Final Reminder: More Is Not Always Better
Your workout routine should:
✔️ Fit your lifestyle
✔️ Be realistic
✔️ Be sustainable for the long term
Consistency beats intensity — every time. Choose a training schedule you can follow for life.
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