If your main goal is to either gain strength or lose body fat, chances are you’ll benefit more from lifting 3 days per week for two main reasons:
Scheduling is easier
Recovery is better
One common concern I hear from members at my gym is being too busy. They’ll lift consistently for a few weeks or months, then take a few weeks or months off from the gym. This cycle repeats itself over and over for so many people.
A simple fix is to have an efficient workout routine that fits into any schedule.
3 days per week is very manageable and especially so if the workouts only take 30-45 minutes. Depending on your goals, that may not be enough but for the busy person struggling to stick to a schedule, here’s a solid routine:
For every exercise except hanging leg raises, you add weight every time you reach the top end of the rep ranges for both sets. So if you do 90lbs chest supported rows for 2 sets of 12 reps this week, do 95lbs next week.
I’ve been running a similar routine for a while now and it’s been very easy to fit into my schedule. It’s also working out better for my recovery.
Having a full day off between sessions lets my body recover better, especially because I’m on very low calories so I can lose body fat.
Again, this 3 day per week routine may not be ideal if your goal is to build as much muscle as possible, but if you’re busy and need a straightforward routine that fits into your busy schedule, then it might be your best bet.
And if you’re looking for ongoing support and someone to hold you accountable, be sure to check out my online coaching: