How often should you actually work out to see progress and still feel good in your body? This is one of the questions I get the most, and honestly, the answer is always more individual than people expect. Before you open any schedule or follow someone else’s plan, the first rule is to listen to your own body. If you feel extremely tired, exhausted, overwhelmed with stress, or you notice that your recovery is getting worse, it’s always better to skip a training session. Skipping a workout when your body needs rest is not a failure. It’s a normal and healthy part of the process.

When it comes to routine, the most important thing is to understand what muscles you train and how much recovery they need. If you always train the same muscle groups, especially if you work with good intensity, give yourself at least one full day of rest in between. Soreness is not the indicator of progress, but if you wake up the next day and feel significant tension in the muscles you worked on, allow them time to recover. Muscles grow and strengthen during rest, not during the workout itself.

If your training routine is more balanced and during one session you work on different muscle groups, for example legs and glutes one day, and then shoulders, arms or back the next day, alternating is the best strategy. This way you can stay active without overloading the same muscles two days in a row. Alternation also helps to keep your progress stable, avoid injuries, and maintain motivation, because your body doesn’t get exhausted too quickly.

Cardio can be added on the days between your workouts. It doesn’t have to be anything extreme. You can choose walking, cycling, a quick run, or any type of low-impact cardio. Cardio supports your heart health, improves endurance and can help you maintain a balanced and stable routine. The key is to choose something that feels natural and enjoyable for you.

I personally work out three times a week and prefer full-body training sessions that last about an hour. This schedule works perfectly with my lifestyle, gives me time for proper recovery, and helps me stay consistent. Consistency is what actually shapes your body, not the number of hours you spend in the gym. A well-balanced routine always wins over chaotic everyday training.

Your schedule will depend on your goals, energy levels, work-life balance, and how quickly your body recovers. The most important thing is to build a routine that you can maintain not for a week, but for months and years. So ask yourself what feels realistic and what your body responds to best. And the rest will follow.