So you're new to the gym, how often should you train?

A question with a simple answer.

More than once.

If you're a novice or a beginner, you're going to need to train at least twice per week. Ideally three or four times if you can.


The more you train, the better you get at performing the exercises. The better you get at the exercises, the more you can increase the intensity. The greater the intensity, the better the results.

For example, if you can master the skill of a back squat. Then you can increase the load, the reps, the tempo, etc. (i.e. increase the intensity), and get stronger, fitter and build more muscle.

A VERY important key point to remember, it's not how much you lift, it's how often you lift it.

Consistency is what gets good results in the gym.

A common trend in the fitness industry is demonising our "serial gym flakers". You know, the people that sit on a gym membership, maybe use it once a fortnight or once a month...

As motivating it is to see people getting great results at the gym, it's often not enough to convince a novice (like yourself) to commit to a training program.

Why you ask?

Because as humans, we are intrinsically motivated. We thrive off our internal thoughts and drivers to pursue our goals.

We aren't motivated by other peoples motivations...

So if you haven't already, we highly recommend taking the time to find out "why" you want to go to the gym? Why do you want to train? What is the underlying reason you've decided to make a change in your life?

You can follow along our 10 minute goal setting strategy with Coach Tony here