I Tried Working Out 2, 3, and 5 Days a Week—Here’s What Worked Best for Me
At some point, many of us ask the same question: How often should I be working out? Too little and you wonder if it’s worth it. Too much and you risk burnout (or your laundry basket filling up with leggings faster than you can wash them).
As someone who spends a lot of time in the wellness space—and not just professionally, but personally too—I’ve tested all kinds of routines over the years. But I wanted to run a little experiment of my own. Not for aesthetics. Not for a New Year’s goal. Just to see how different workout frequencies actually felt in my real life.
So I tried it. Two days a week. Then three. Then five. I gave each schedule a fair shot—several weeks to adjust, reflect, and really feel the impact beyond the surface-level stats. I paid attention to how it affected my energy, mood, motivation, recovery, and (very important) how sustainable it was alongside everything else life throws at us.
What I found surprised me—and it might help you rethink how you move, too.
Setting the Ground Rules
Before I started rotating schedules, I set a few basic guidelines to make the comparison fair and realistic:
- No extreme workouts. I stuck to moderate to moderately-intense movement: strength training, low-impact cardio, walking, yoga, and the occasional HIIT session.
- No diet changes. I didn’t pair this with a strict meal plan or calorie tracking. The goal was to observe how movement alone influenced my overall wellness.
- No pressure to “make up” missed workouts. Life happens. If I got sick or was traveling, I just picked back up without guilt.
- Minimum 20 minutes per session. If I only had time for a short flow or brisk walk, that counted.
So with that foundation in place, I started with two days per week.
2 Days a Week: Surprisingly Grounding (But Missing Something)
The Pros
Starting with two workouts a week was… honestly, kind of a relief. It gave me space. It took the pressure off. I found myself looking forward to those two movement days more than I expected.
I could be intentional, fully present, and not rushed. I also had zero issues with recovery—my muscles felt good, my energy stayed stable, and my sleep didn’t suffer. It was a peaceful pace that worked well during a very full month of work and personal commitments.
Also worth noting: even two workouts a week made a noticeable difference in my mood. I felt a little more energized, especially on the days I moved. And science supports that—even low-frequency, low-to-moderate intensity movement can help reduce anxiety and improve mood regulation.
The Cons
Over time, two days didn’t feel like quite enough. My body wanted to move more. I wasn’t seeing much improvement in strength or endurance, and the gap between sessions made it hard to build consistency or momentum.
Plus, on the five days I wasn’t working out, I spent a little too much time thinking about how I wasn’t moving.
3 Days a Week: The Sweet Spot (for a Lot of People)
The Pros
Three days gave me structure without overwhelm. I could schedule workouts flexibly—like Monday/Wednesday/Friday or Tuesday/Thursday/Saturday—and it never felt intrusive.
More importantly, it gave me enough frequency to actually see progress. I started noticing improved stamina and less soreness. I could hold a plank longer. My posture improved. My energy levels evened out, especially mid-week.
There’s also good evidence that three full-body workouts per week (with adequate recovery in between) can support both cardiovascular health and muscle maintenance, especially for women in their 30s, 40s, and beyond.
And mentally, I felt more connected to my body—not hyper-focused, just more in tune.
The Cons
I didn’t really have any major downsides with three days a week, except that if one session got derailed, the balance shifted. One missed workout meant I was suddenly down to two, and it threw off the rhythm a bit.
Still, it was manageable, sustainable, and didn’t require major calendar gymnastics.
5 Days a Week: Motivating at First, But Borderline Burnout
The Pros
There’s something energizing about hitting a five-day streak. I felt strong. My muscles were more defined. My sleep improved (up to a point), and I had that satisfying “I’m doing something for myself every day” feeling.
I mixed it up with a range of modalities—lifting, walking, yoga, barre, low-impact cardio. That variety helped me avoid boredom and made the five-day plan feel doable.
For people with specific training goals—like strength progression, race training, or targeted mobility work—five days is often recommended.
The Cons
This pace was hard to maintain over time.
I didn’t feel overtrained, exactly, but I started to notice creeping fatigue. Not just in my body, but in my brain. Planning five workouts took mental bandwidth. Even on days when I wanted to take it easy, I felt that internal pressure to check the box.
Also, rest days felt too few and too far between. I could recover physically, but mentally I didn’t feel as grounded as I did on the lighter schedules. There wasn’t as much breathing room.
By week three, I felt the early signs of burnout—mild dread, muscle tightness, and low motivation even for workouts I usually enjoyed.
What I Learned: Movement Isn’t a Numbers Game
Here’s what I didn’t expect: the biggest difference wasn’t physical. It was emotional.
With two workouts a week, I felt calm but disconnected. With three, I felt energized and in sync. With five, I felt ambitious—but also a little anxious.
The “right” number of workouts each week isn’t just about maximizing results. It’s about meeting yourself where you are. What worked for me during a calm month didn’t work during a high-stress one. And what felt sustainable for a few weeks wasn’t always maintainable long-term.
One-size-fits-all advice rarely fits anyone.
What Science Says (And Why It’s More Flexible Than You Think)
If you like data, there’s plenty to dig into. Here's what current research generally supports:
- 150 minutes per week of moderate-intensity activity (like brisk walking) or 75 minutes of vigorous activity (like running or intense cycling) is the general health baseline recommended by the CDC and WHO.
- Strength training should be included at least two days a week, targeting major muscle groups.
- Consistency—not perfection—is the biggest predictor of long-term benefits.
In other words, there’s room to move at your own pace and still meet evidence-based health standards. You don’t have to work out five days a week to be healthy. But doing nothing at all? That’s what we want to avoid.
My Personal Takeaway
At the end of this trial, I found that three days a week hits the sweet spot for me—especially when those sessions are well-planned, varied, and supported by good nutrition, hydration, and sleep.
I now aim for:
- 3 structured workouts per week (usually 1 strength, 1 cardio, 1 yoga or mobility)
- Active movement most other days, like walking or gentle stretching
- 1 full rest day, where I do absolutely nothing “productive” and allow my body to reset
This structure helps me stay consistent without feeling rigid. And when life gets messy? I adapt without guilt.
Because building a movement routine isn’t about punishment. It’s about creating a rhythm that supports your energy, your stress levels, and your life.
Path to Vibrancy
Start with two sessions and build from there. If you’re not moving much now, begin with two 20–30 minute workouts per week. Let your body (and schedule) adjust.
Use your energy as your guide. If you feel better after a workout—great. If you’re exhausted or irritable, it may be time to scale back or recover.
Mix intensity with intention. Balance higher-effort days with gentler movement like walking, mobility work, or restorative yoga.
Plan your rest days like workouts. They’re not lazy—they’re essential. Recovery is where strength and endurance actually build.
Listen for burnout whispers. If you're feeling dread instead of excitement (or even neutrality), something needs adjusting—frequency, duration, or style.
Final Thoughts
Movement doesn’t have to be all-in or all-out. It doesn’t need to match what influencers or fitness apps say you should do. The best routine is the one that honors your body, your mind, and your life stage.
I tried two days. I tried five. What stuck for me was the middle path—three intentional workouts, supported by everyday movement and enough flexibility to keep it sustainable.
That’s not a rule. It’s a rhythm. And it might change over time. But for now? It works. And that’s what matters.
Lexi brings a calm, balanced voice to the wellness space. With over a decade of experience in health journalism and wellness research, she’s passionate about helping people feel good—mentally, emotionally, and physically. She's currently exploring forest therapy practices and believes a slow walk outdoors can fix almost anything.
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