One of the most common questions I hear from new members at Penance Gym is, “How often should I work out or come to class?”
I know most people expect a quick, tidy answer—something like “three or four times a week.” That’s the typical advice you’ll see online, but my response is a little different:
“As often as your schedule allows.”
Here’s why this isn’t just a vague answer. It’s actually the best approach for anyone looking to build a lasting fitness routine, and here are the reasons why:
Developing the Habit
Consistency is the cornerstone of any successful fitness journey. The more frequently you show up, the more ingrained the habit becomes. A habit isn’t formed by sporadic effort—it’s built by showing up regularly, even when you don’t feel like it.
Think of it like brushing your teeth. You don’t skip brushing just because you did it yesterday, right? The same principle applies here: regularity makes working out feel like part of your day, not an optional activity.
Creating Accountability
When you come to class regularly, you’re not just committing to yourself—you’re becoming part of a community. That group dynamic is powerful. People notice when you’re there, and they notice when you’re not. This creates a sense of accountability that helps you stick to your goals, even on tough days.
Rewiring Your Brain
Frequent exercise does more than just improve your body—it rewires your brain. Regular movement triggers the release of dopamine, the feel-good neurotransmitter, helping you associate exercise with pleasure. Over time, your brain starts craving the workout high, making it easier to stay consistent.
A Ripple Effect on Other Habits
When you commit to showing up regularly, something interesting happens: you start reevaluating other habits in your life. Maybe you start eating better because you don’t want to undo your hard work in the gym. Or maybe you prioritize better sleep to recover faster.
Regular workouts can act as a catalyst for positive change in every area of your life.
Overtraining is a Myth
Personally, I don’t believe in overtraining—only under-recovering. Your body is smarter than you think. If you’re tired and sore, your body will naturally slow you down. On the flip side, if you’re feeling good, your body will push harder.
In the strength and conditioning world, we call this auto-regulation. It’s the idea that your body adjusts your performance based on how well-rested, fueled, and recovered you are. By listening to your body, you can workout often without burning out.
Final Thoughts: Start Where You Are
If you’re new to exercise, don’t stress about hitting a specific number of sessions per week. Instead, focus on showing up as often as your schedule allows. Over time, you’ll find your rhythm, and you’ll start to see the benefits—both physically and mentally.
Remember: it’s not about perfection. It’s about building consistency and letting that consistency transform your life.
So, how often should you work out? As often as you can. Because every day you show up, you’re becoming stronger than yesterday.