Wie oft solltest Du jede Woche trainieren, um Deine Fitnessziele zu erreichen?

How often should you train each week to achieve your fitness goals?

Whether you're just starting out on your fitness journey or you've been at it for a while, one of the most common questions is: "How often should I exercise to achieve my goals?" The answer to this is not as simple as you might think, as it depends on various factors, such as your specific goals, your current fitness level and, of course, your schedule. In this article, we'll give you some guidance to help you find the ideal training frequency for you.

Define your goals

Before you decide how often you should train, it's important to define your goals. Do you want to lose weight, build muscle, improve your stamina or simply live a healthier life? Your goals will influence the way you should train.

Lose weight

If your goal is to lose weight, you should aim for a combination of cardiovascular training (cardio) and strength training. For effective weight loss, it is recommended to do at least 150 minutes of moderate cardio or 75 minutes of intense cardio per week, spread over several days.

Strength training should be scheduled at least 2-3 times a week to boost your metabolism and build or maintain muscle that burns calories even at rest.

Muscle building

If you want to build muscle, it is important to give each muscle enough time to recover. As a rule, this means that you should do strength training 2-3 times a week, either training the whole body in each session or splitting up the muscle groups (e.g. upper body one day, lower body the next). Make sure you eat enough protein to support muscle building.

Improve endurance

Regular cardio sessions are crucial for improving your endurance. Depending on your current fitness level, you can start with 3-5 cardio sessions per week, which should last between 20 and 60 minutes. Choose activities that you enjoy such as running, cycling, swimming or group fitness classes to keep motivation high.

General health and wellbeing

If your main goal is to stay active and boost your overall health, aim for a balanced mix of cardio, strength training and flexibility exercises. A moderate workout of 150 minutes per week (split over different days), combined with two days of strength training, is a solid foundation for health benefits.

Consider your lifestyle

Your schedule and commitments play a big role in how often you can realistically exercise. It's better to choose an exercise plan that you can follow consistently than to opt for an intense program that you can't maintain.

Listen to your body

Pay attention to your body's signals. If you feel overtired or in pain, give yourself a break. Overtraining can lead to injury and burnout, which can ultimately take you away from your goals.


The ideal training frequency depends on your personal goals, fitness level and lifestyle. A balanced plan that takes into account all aspects of fitness - strength, endurance and flexibility - can help you achieve your goals while avoiding injury and overtraining. Remember that every movement counts and the key to achieving your goals is consistency. Think of getting fit & getting in shape as a marathon, not a sprint.