EP85 - How Many Days Do I Need To Go To The Gym? - RYSE Podcast
Mon Jan 05 2026
Find out exactly how many days per week you really need to train to build muscle, lose fat and stay consistent long term; without burning out or living in the gym.
Episode overview
In this Back To Basics episode of The RYSE Podcast, coach David Sarkany breaks down training frequency for beginners, intermediates and advanced lifters so you can stop guessing and start training with purpose. You’ll learn how to match your weekly sessions to your goals, recovery, lifestyle and experience level instead of blindly following “7 days, no days off” hustle culture.
What you’ll learn
Why clear goals and SMART objectives must come before you decide how often to train.
How many days per week beginners actually need (and why 2–3 sessions can deliver massive “newbie gains”).
The ideal 3–5 day split for intermediates who want results without letting the gym consume their life.
How advanced lifters should think about 4–6 sessions, total weekly volume, intensity, recovery and overtraining signs.
Why “no days off” and 7 days of lifting is a fast track to burnout, plateaus and hating the gym.
The truth about cardio: why it’s for heart health (not fat loss), what NEAT really is, and how to schedule HIIT without wrecking your strength sessions.
How to use six key pillars: training, nutrition, sleep, hydration, caffeine and mental health; to assess your readiness and avoid injury or drop-off.
Whether you are a New Year’s resolutioner, busy parent, first responder, athlete or office worker, this episode gives you a simple, realistic framework: minimum 3, maximum 6 quality sessions per week for most people, tailored to your recovery and responsibilities. Tune in to stop overthinking your training split, ditch the guilt, and build a routine you can actually stick to all year.
Connect with Dave
To contact Dave for content ideas or coaching, please email: dave@rysemovement.com.au
Visit the website for client testimonials, free resources and coaching/program enquiries:
https://rysemovement.wixsite.com/ryse-movement
Follow us on:
TikTok – https://www.tiktok.com/@dave_RYSE
Instagram – https://www.instagram.com/ryse.movement/
Facebook – https://www.facebook.com/RYSE.ModernAlchemy
YouTube – https://www.youtube.com/channel/UC9tLvcHLkta-lToJcrfJFMw/
More
Find out exactly how many days per week you really need to train to build muscle, lose fat and stay consistent long term; without burning out or living in the gym. Episode overview In this Back To Basics episode of The RYSE Podcast, coach David Sarkany breaks down training frequency for beginners, intermediates and advanced lifters so you can stop guessing and start training with purpose. You’ll learn how to match your weekly sessions to your goals, recovery, lifestyle and experience level instead of blindly following “7 days, no days off” hustle culture. What you’ll learn Why clear goals and SMART objectives must come before you decide how often to train. How many days per week beginners actually need (and why 2–3 sessions can deliver massive “newbie gains”). The ideal 3–5 day split for intermediates who want results without letting the gym consume their life. How advanced lifters should think about 4–6 sessions, total weekly volume, intensity, recovery and overtraining signs. Why “no days off” and 7 days of lifting is a fast track to burnout, plateaus and hating the gym. The truth about cardio: why it’s for heart health (not fat loss), what NEAT really is, and how to schedule HIIT without wrecking your strength sessions. How to use six key pillars: training, nutrition, sleep, hydration, caffeine and mental health; to assess your readiness and avoid injury or drop-off. Whether you are a New Year’s resolutioner, busy parent, first responder, athlete or office worker, this episode gives you a simple, realistic framework: minimum 3, maximum 6 quality sessions per week for most people, tailored to your recovery and responsibilities. Tune in to stop overthinking your training split, ditch the guilt, and build a routine you can actually stick to all year. Connect with Dave To contact Dave for content ideas or coaching, please email: dave@rysemovement.com.au Visit the website for client testimonials, free resources and coaching/program enquiries: https://rysemovement.wixsite.com/ryse-movement Follow us on: TikTok – https://www.tiktok.com/@dave_RYSE Instagram – https://www.instagram.com/ryse.movement/ Facebook – https://www.facebook.com/RYSE.ModernAlchemy YouTube – https://www.youtube.com/channel/UC9tLvcHLkta-lToJcrfJFMw/