How to Get Fit with Only 3 Workouts Per Week
How to Get Fit with Only 3 Workouts Per Week
When I started to be a trainer, I only knew two program designs to tone, grow, and strengthen muscles and the body. I was stuck in the box and could not think differently.
I started training people one-on-one, teaching my clients to train all their upper body one day and lower body another day, or divide the muscle groups into two big muscle groups per day. This meant they needed to train 3 to 5 days per week.
But I was concerned because those who trained only 3 times per week did not seem to have enough training in those three days.
Even worse, some people would miss a day during the week. When that happened, they would miss the big muscle groups we were supposed to train that exact day. Sometimes we moved the workout to another day, but then we would miss another workout during the week.
It was not until I met another trainer who taught me how to train the whole body in one workout and get many of the same benefits as training different muscle groups on different days.
Since then, I have had a better way to train people who can only exercise three times per week. I applied this method with our members, and I even started training this way myself.
The results were amazing.
The Secret to Getting Fit with 3 Workouts Per Week
The key to getting in shape when you can only exercise three times per week is a well-designed full-body workout program.
Instead of dividing your body into different muscle groups throughout the week, you train the major muscle groups during each workout.
We recommend that many of our members exercise three times per week with a full-body workout. This allows them to train consistently without worrying that missing one particular day means they completely missed an important muscle group.
And for busy adults, this can make a big difference. You don't need to spend five days in the gym to make progress. You need a program that fits your life and that you can actually follow consistently.
Can You Really Get Results Working Out Only 3 Days a Week?
Yes.
You can lose weight, build strength, improve your fitness, and tone your body with three workouts per week if your program is properly designed and you are consistent.
However, exercise is only one part of the equation. You also need to work on your eating habits, recovery, and consistency if your goal is to transform your body.
You can exercise three times per week, but if your eating habits are working against your goals, your results will be much more difficult to achieve. This is why at Custom Body Fitness we don't look at exercise as the only solution. We look at the entire process of body transformation.
How a 3-Day Full-Body Workout Works
We even have a program you can follow to make it easier for you. If you don't want to get into all the details, you can follow the program three times per week.
However, if you want to understand how the program works, keep reading. The idea is to include exercises for the major muscle groups of your body during the same workout.
For example, you can organize your workout into different circuits.
Circuit 1
Chest: Push-ups — 3 sets × 10 repetitionsGlutes & quadriceps: Squats — 3 sets × 10 repetitionsAbs: Rollouts — 3 sets × 10 repetitions
You can alternate these exercises as a circuit and rest approximately one minute between circuits. Then follow the next round.
Circuit 2
Back: Bent-over rows — 3 sets × 10 repetitionsHamstrings: Romanian deadlifts — 3 sets × 10 repetitionsBiceps: Curls — 3 sets × 10 repetitions
Again, alternate the exercises and rest between rounds.
Circuit 3
Calves: Jump rope — approximately 1 minuteTriceps: Overhead triceps extensions — 3 sets × 10 repetitionsShoulders: Lateral raises — 3 sets × 10 repetitions
This gives you a workout that includes the major muscle groups without requiring you to dedicate an entire day to each part of your body.
Important: The exercises, weights, repetitions, and rest periods should be adjusted according to your experience, fitness level, goals, and any physical limitations. If you are new to strength training or have an injury or medical condition, getting professional guidance is a good idea.
Why 3 Workouts Per Week Can Be Better Than 5 You Don't Complete
This is something I learned over the years as a trainer. A five-day workout program may look great on paper. But what happens if you can realistically only make it to the gym three times per week?
You miss workouts. You miss muscle groups. You move workouts around. Eventually, your program becomes inconsistent.
I would rather have someone follow a well-designed three-day program consistently than have someone start a five-day program and constantly miss sessions.
Consistency matters.
A program that fits your lifestyle is much more useful than a perfect program that you cannot follow.
How Long Does It Take to See Results?
This is where you need patience. You are not going to completely transform your body in a few weeks. Your body needs time to adapt to exercise, build strength, develop muscle, and change your habits.
At Custom Body Fitness, many of our members start noticing significant changes in their body composition and appearance after months of consistent training. The members who get the best results are usually the ones who consistently follow their exercise program, work on their eating habits, and stay disciplined.
You don't need to be perfect. You need to be consistent.
Don't Forget About Your Eating Habits
If your goal is weight loss, you cannot ignore your nutrition. You can exercise three times per week and still struggle to lose body fat if your eating habits are not supporting your goal.
This is why I always tell our members that exercise and nutrition need to work together. Your workouts can help you build strength, preserve or develop muscle, improve fitness, and support your body transformation.
Your eating habits play a major role in whether you lose body fat. Put them together and you have a much better opportunity to transform your body.
Three Workouts Per Week Can Be Enough
When I first started training people, I thought that exercising three times per week was not enough.
I was wrong. After learning how to properly design full-body workouts, I realized that you don't necessarily need to train five days per week to get results.
You need the right program. You need to train consistently. You need to eat according to your goals. And you need patience.
If you are a busy adult who doesn't have time to exercise five days per week, don't use that as an excuse to do nothing.
Three workouts per week can make a tremendous difference.
Start with three. Follow your program. Work your entire body. Eat healthy. Be disciplined. Give yourself enough time to see the results. You don't need to find the perfect workout. You need to find a workout program that you can actually follow. And if you can commit to three workouts every week, you are already on your way.
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