Why Strength Training 3 Times Per Week is Better Than 7: A Guide for Women in Milton Keynes
- Charlie Jones
- Jan 28
- 3 min read
When it comes to strength training, more isn’t always better. While the idea of hitting the weights every day might seem like the fastest path to gains, science and practical experience tell a different story. For women in Milton Keynes looking to get stronger, feel healthier, and achieve their fitness goals, training three times a week can often deliver better results than daily sessions. Here’s why:
1. Recovery is Key to Progress
Strength training doesn’t build muscle during the workout itself—it’s the recovery period afterward that allows your muscles to repair and grow stronger. When you train every day, you’re not giving your body sufficient time to recover. This can lead to:
Overtraining: A state where your performance plateaus or declines due to inadequate recovery.
Injury risk: Fatigued muscles and joints are more prone to strains, sprains, and other injuries.
Burnout: Both mental and physical exhaustion can result from constantly pushing your limits.
Three sessions per week allow for optimal recovery, ensuring your body has the time it needs to rebuild and strengthen.
2. Quality Over Quantity
When you train fewer days, you’re more likely to bring intensity and focus to each session. Instead of going through the motions just to hit a daily goal, you can:
Lift heavier: With more energy available, you’re likely to perform better in your lifts.
Focus on form: Proper technique is essential for building strength and avoiding injury.
Program smarter: You can target major muscle groups more effectively with a well-designed plan.
By concentrating your efforts into three purposeful sessions, you’ll likely see better results than spreading yourself thin over seven days.
3. Hormonal Benefits
Strength training stresses your body, triggering the release of important hormones like testosterone and growth hormone that aid in muscle repair and growth. However, overtraining can disrupt this balance, leading to elevated cortisol levels (the stress hormone). Chronically high cortisol can:
Slow recovery.
Impair muscle growth.
Negatively affect mood and energy levels.
Training three times per week strikes the right hormonal balance, giving your body the stimulation it needs without overwhelming it.
4. Sustainability and Longevity
Consistency is the cornerstone of any successful fitness routine. Training seven days a week is not only physically demanding but also difficult to sustain long-term. Life happens—work, family, and other responsibilities can make daily training impractical. A three-day schedule is more manageable and leaves room for other activities, like:
Cardiovascular exercise.
Mobility work or yoga.
Rest and recreation.
Just to do life such as work and life admin.
Sustainability is key to turning fitness into a lifelong habit, and for women in Milton Keynes balancing busy schedules, this approach ensures progress without overwhelm.
5. Avoiding Diminishing Returns
Training too often can lead to diminishing returns. Muscles need a stimulus to grow, but once they’ve been worked adequately, additional sessions don’t necessarily lead to more progress. Instead, you risk:
Muscle fatigue and overuse.
Decreased strength due to inadequate recovery.
Mental burnout from constant effort without sufficient rest.
Three sessions per week hit the sweet spot of providing enough stimulus for growth without tipping into overuse.
6. Time for Balanced Training
Strength training is just one piece of the fitness puzzle. By training three times a week, you free up time for other important aspects of health, like:
Cardiovascular health: Incorporate running, cycling, or swimming to improve heart health.
Flexibility and mobility: Stretching or yoga can improve range of motion and prevent injuries.
Skill-based activities: Play a sport, hike, or try something new to keep fitness fun and varied.
A balanced approach ensures you’re not neglecting other aspects of health and fitness.
How Charlie Jones Personal Training in Milton Keynes Can Help
For women in Milton Keynes, working with a personal trainer can take the guesswork out of your fitness journey. A professional trainer can help design a three-day program tailored to your goals, lifestyle, and fitness level. They’ll ensure your sessions are efficient and effective, so you can maximize results without wasting time or risking injury.
Whether you’re new to strength training or looking to refine your routine, the right personal trainer will provide guidance, motivation, and accountability to keep you on track. Which here at CJPT have a proven strategy that see women find success again and again.
Conclusion
While the allure of training every day is understandable, it’s not always the most effective or sustainable path. Strength training three times per week allows for optimal recovery, better performance, and a balanced lifestyle. For women in Milton Keynes, this approach is not only practical but also empowering, helping you achieve your goals without sacrificing your well-being.
Ready to unlock your strength? Drop me a DM today with "STRENGTH" @CharlieJonesPT
