Why Three Days a Week Beats Every 6-Day Program

High Fives, High Vibes. Training three days is the key.

Most adults think they need to train more to get in shape.

More sessions.

More sweat.

More punishment.

It’s understandable — the fitness world worships intensity. You scroll Instagram and everyone seems to be doing two-a-days, cold plunges, hour-long mobility routines, and training like they don’t have jobs, kids, or a spine that’s lived through a few decades.

But here’s the truth that took me far too long to learn:

Training more doesn’t make you fitter. Training better does.

And for almost every adult I meet — parents, busy professionals, people who haven't trained properly in years — three sessions a week beats any six-day program you can throw at it.

Let me tell you how I found this out the hard way.

The Year I Tried to Feel 25 Again

A few years back, I convinced myself I could “get back to my old numbers” if I just trained more.

Six days a week.

Sometimes seven.

Double days when I was feeling particularly fragile in the ego.

It lasted about… four weeks.

Then the niggles started.

A shoulder that refused to behave.

A hip that clicked at the wrong moment.

A level of exhaustion that turned me into a grumpy dad and an even grumpier coach.

I remember standing in the gym one morning, rubbing my hip and thinking, “How the hell are my members progressing while I’m falling apart?”

Because they were training three times a week.

Recovering properly.

Consistent — annoyingly consistent.

The Three-Day Rule That Changed Everything

When I finally swallowed my pride and dropped back to three sessions a week, everything changed:

- My energy returned.

- My sleep improved.

- My joints stopped rebelling.

- My lifts went up, not down.

- And most importantly — I enjoyed training again.

Why Three Beats Six (Every Time)

# 1. You actually recover

Your body grows when you aren’t training. Six-day programs pretend you can out-grind biology. You can’t.

# 2. Life doesn’t get in the way

Six days a week is a fantasy. Three sessions? You can do that for life.

# 3. You stop negotiating with yourself

Three sessions. Booked. Non-negotiable.

# 4. You train with intent, not fatigue

Higher effort. Cleaner technique. Better results.

# 5. You stay excited

Six-day programs burn you out mentally long before physically. Three keeps training enjoyable.

Real People, Real Results

I’ve watched hundreds of people transform their strength, energy, confidence, and body composition through this rhythm. The people who train three times a week — and only three — succeed long-term.

The Part Most People Miss

Three days a week works because it’s repeatable forever. When training becomes part of who you are — not something you try — everything changes.

One Takeaway

Forget perfection. Forget heroic schedules. Train less. Achieve more. Start now.

If you want help structuring those three sessions, or you want to train with a community that supports you, we’re here — no pressure. Just start with three.