How Often Should You Work Out? A Trainer’s Guide to Building a Sustainable Routine

The Struggle to Find Balance

If you’ve ever wondered how often you should work out, you’re not alone. Between the constant flood of fitness advice online and the pressure of our modern-day society to “do it all,” it’s easy to feel unsure of what’s actually best for your body. The reality is this: some weeks, you might feel like you can’t fit in a single workout, and other weeks, you’re tempted to double up just to make progress.

At Oak + Iron Fitness, we know that striking the right balance between training hard and resting well is where the real results happen. In this post, we’ll share how to build a sustainable fitness routine that fits your lifestyle, helps you stay consistent, and supports both strength and recovery.

When evaluating how often you should work out, you may fall into one of the two categories: either struggling to fit in ANY workouts OR trying to squeeze TOO many workouts into a packed schedule.

Regardless of which category resonates with you, we recognize that it can be hard to find a “balance” in your workout routine. There’s a ton of conflicting advice on social media that can leave you confused. Our goal with this blog post is to provide you with a unique approach for your own fitness routine that will set you up for success both now and in the long run.

Is More ACTUALLY Better?

When it comes to fitness, we are made to believe more is better. More workouts, more intensity, more sweat, more soreness. But contrary to popular belief, more can actually hinder your results. In fact, more (or even too much) can lead to fatigue, injury, burnout or all of the above. More, more, more can backfire, leaving you out of the gym altogether. Your body actually needs rest in order to rebuild and get stronger.

So if not more, then what is best? 

At Oak + Iron, we believe that EFFECTIVE is best.

This means strategic programming with intentional movements that leave your body feeling both strong and healthy. Our big-picture 11-week programming is designed to focus on a few main movements or skills that we work on over the course of the program. Sometimes that focus is moving more weight, adding more reps, or moving your body faster. The beauty of this is that you actually learn new movements and skills and how to do them well, without injury, while also challenging yourself and getting real results. Effective allows you to get strong and stay healthy, too. 

The Mindset Swap

Once you understand that more isn’t always better, the next step is shifting your mindset about what progress actually looks like.

It’s easy to fall victim to perfection when it comes to fitness. But real growth happens when you start viewing fitness as a lifelong journey, not a race. Every workout counts, and so does every rest day.

Progress isn’t about perfection; it’s about doing the right things for your body, consistently. When you start to see movement as a form of care rather than punishment, it becomes easier (and more enjoyable) to stay consistent..

The Sweet Spot at Oak and Iron Fitness

With that mindset in place, let’s look at how Oak + Iron helps members find their perfect balance through intentional programming and class structure.

The way our class schedule is set up naturally allows you to find the balance of strength, endurance, and recovery. 

Here’s what we recommend for most of our members:

3–5 workouts per week total

3 strength workouts (LIFT: Mon/Wed/Fri)

1–2 steady-state cardio sessions (STEADY: Tues/Sun)

1–2 HIIT sessions (DRIVE: Thurs/Sat)

Here’s what that translates to for a member at Oak + Iron:

Sample Weekly Routine:

Monday: LIFT (strength)

Tuesday: STEADY (cardio or active recovery walk)

Wednesday: LIFT (strength)

Thursday: DRIVE (HIIT)

Friday: LIFT (strength)

Saturday: Rest or light movement

Sunday: KB STEADY (optional cardio or long walk)

*NOTE – this is just a sample routine; there are many ways to find a balanced workout routine for yourself. Keep reading to learn how 🙂

COACH MATT’S INPUT: “My advice to everyone is to aim for a minimum of 3-4 days per week to move your body with intention and/or a workout. Whether that’s in the gym or out. I would encourage a blend of strength & conditioning, but aiming for 2-3 strength focused days. I would prioritize daily movement being a primary goal, getting outside / going for walks etc.”

Tight on Time? Here’s What to Prioritize

We tell our members first to prioritize strength training through our LIFT classes. This is where you can get the most bang for your buck, so to speak. 

COACH MEL’S INPUT: “I would say prioritize strength training. If you only have time to work out 2x/week, make them both strength-focused, and then try to get as much movement in throughout your week as you can (parking far away, taking a walk, playing with kids, whatever!). If you can work out 3x/week, make one of those days more cardio-focused. If you can work out 4x/week, I would probably steer most people towards 3 strength-focused and 1 cardio-focused session. Whether you’re coming 2x/week or 6x/week, the program at Oak and Iron will help you get the most out of your time. Remember – more is not always more!!”

Why This Matters Now – Especially During the Holiday Season

And while these strategies work year-round, they become especially important during busy times — like the holiday season.

Just as the holidays are rolling in, you might find yourself struggling to stick with your workout routine. During this chaotic time of the year, it’s easy to “fall off the wagon” because with more travel and family time, routines tend to shift. 

So use this time to practice focusing on your priorities like we shared above! It doesn’t have to be an “all or nothing” approach and can still be a time where you either maintain your progress or reach new goals. 

Customize This for YOU

At the end of the day, what matters most is picking a cadence that is sustainable and realistic for you. 

Use these two questions to guide you in establishing your own customized workout routine:

Look at your calendar – what upcoming trips, camps, activities with the kids, other commitments do you have?

Based on that, how many days/minutes per week can you realistically commit to working out?

NOTE – this is not/does not have to be static. Certain seasons of life will allow for more workouts, while others will allow for less, and that is ok.

Don’t Skip Rest Days

And just as important as your workouts themselves — don’t forget to prioritize recovery.

We also encourage 1-2 rest days. This could include some mobility work or gentle yoga. This is also a great day for long walks. Doing too much may actually be hindering your progress. Rest is ACTUALLY where the progress happens. Rest allows for the muscles to build, glycogen stores to replenish (i.e. available energy), and the nervous system to reset to a parasympathetic state (i.e. calm down!). If you’re constantly feeling sore, losing motivation, dreading your workouts, or worst case, experiencing injuries, it might be time to reevaluate your workout routine and look at adding in some additional rest days.

The Long Haul

At Oak + Iron Fitness, we believe that balance doesn’t mean doing everything (that’s impossible), but instead doing what’s right for you. Finding your sweet spot of strength, movement outside the gym, and rest will help you stay consistent and enjoy the process instead of the inevitable burnout feeling.

As you move into the busy holiday season (and beyond), remember: progress doesn’t come from doing more, it comes from doing what matters most, consistently.

Find Your Balance With Us!

Ready to put this all into action?

Join us for your next workout class at Oak + Iron Fitness in Raleigh or Cary, NC by emailing us directly at matt@oakandironfitness.com to claim your first class free!