7 Min
Zuletzt aktualisiert am 31.08.2025
Whether you’re just starting your fitness journey or have been training for a while, one of the most common questions is: “How often should I train to reach my goals?” The answer isn’t as simple as you might think, because it depends on several 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 yourself.
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 endurance or simply live a healthier lifestyle? Your goals influence the way you should train.
Weight Loss
If your goal is to lose weight, you should aim for a combination of cardio and strength training. For weight loss, it’s recommended to do at least 150 minutes of moderate cardio or 75 minutes of intense cardio per week, spread over several days.
You should also include strength training at least 2–3 times per week to build or maintain muscle mass, which burns calories even at rest.
Muscle Building
If you want to build muscle, it’s important to give each muscle group enough time to recover. Generally, this means doing strength training 2–3 times per week, either training the whole body in each session or splitting muscle groups (e.g., upper body one day, lower body the next). You can find a detailed guide here: How often should you train for muscle growth?
Make sure to consume enough protein, as it contributes to muscle growth and maintenance. Creatine is also very popular: In our article "What does creatine do?" you can learn more about it.
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Improving Endurance
To improve endurance, regular cardio sessions are essential. Depending on your current fitness level, you can start with 3–5 cardio sessions per week, lasting between 20 and 60 minutes. Choose activities you enjoy, such as running, cycling, swimming, or group fitness classes, to keep your motivation high.
General Health
If your main goal is to stay active and support your overall health, aim for a balanced mix of cardio, strength training, and flexibility exercises. A moderate workout of 150 minutes per week (spread over different days), combined with two days of strength training, is a solid foundation.
Consider Your Lifestyle
Your schedule and commitments play a major role in how often you can realistically train. It’s better to choose a training plan you can stick to consistently rather than going for an intense program you won’t be able to maintain.
Listen to Your Body
Pay attention to your body’s signals. If you feel overly tired or in pain, take a break. Overtraining can lead to injuries and burnout, which can ultimately hold you back from your goals. Constant muscle soreness isn’t good for you either – in another article we show you what you can do against sore muscles.
Conclusion
The ideal training frequency depends on your personal goals, your fitness level, and your lifestyle. A balanced plan that considers all aspects of fitness – strength, endurance, and flexibility – can help you achieve your goals while avoiding injuries and overtraining. Remember that every bit of movement counts and the key to reaching your goals is consistency. Think of getting fit as a marathon, not a sprint.
