If you are new to fitness, you have likely asked yourself the age-old question:
What is the ideal number of exercise sessions per week for a beginner to achieve actual results?
Should you dedicate yourself to exercising every day, maybe even twice a day, or is twice a week truly enough?
I’ve been coaching clients since 2014, helping hundreds of everyday people get stronger, leaner, and more confident—without wasting time on gimmicks or burnout routines. After more than a decade in the trenches, I’ve seen the same myth trip up beginners again and again: thinking they need to train 5 or even more times a week to see results.
This article and video below will cut through that noise and show you how to actually get started—with simple, proven principles that work, especially if you're new to working out
The Real Foundation: Daily Movement You Can Actually Stick To
Before we even talk gym routines or running plans, let’s get one thing straight: if you want to stay healthy long-term, you need to move your body every single day. And no, that doesn’t mean you need fancy gym gear or a perfectly curated fitness schedule. It just means moving more, on purpose.
That might look like parking a little farther away, taking the stairs instead of the elevator, or going for a walk during your lunch break. You’ve probably heard all that before—and that’s kind of the point. The question isn’t do you know it? It’s are you actually doing it?
These small actions are your entry point. They add up fast. Daily movement builds the foundation your body needs before you ever touch a dumbbell or lace up for a run.
Start Simple: Just Two Workouts a Week
Once you’re ready to add structured workouts into the mix, here’s the honest truth: twice a week is enough to get real results if you’re starting from scratch.
Two 30-minute strength workouts per week—using weights or just your own bodyweight if you're at the very beginning of your fitness journey—is a perfect place to begin. Add daily walks to that and you are already making amazing progress.
And if that sounds too easy… it’s not. It’s smart. This is about building a base that lasts, not chasing burnout in week 2. Simple bodyweight workouts at home are a great way to start, and HERE is the one that will get you started. All you need is one resistance band; everything else is done with just your own bodyweight.
Walking: The King of Cardio
Cardio doesn’t have to mean running. In fact, for most people just getting into fitness, walking is your best form of cardio.
Want to make it more effective? Mix up your pace. Some days go slow, other days walk briskly or add some hills—just enough to get your heart rate up while still being able to hold a conversation. That “talk-test” level of effort is where the magic happens.
Forget HIIT for now. Forget sprints. If you enjoy that later on, great. But for now, just walk often and walk with intent.
Don’t Chase 10,000 Steps Right Away
Yes, 10,000 steps is a solid target—but it’s not a must-hit number out of the gate. What matters most is where you are now, and how to build from there.
If you’re averaging 3,000 steps a day, aim for 4,000 next week. Once that feels normal, bump it up again. Progressively increase, just like you would with weights. Sustainable always trumps extreme.
Weight Loss? It Starts in the Kitchen
If your goal is weight loss, here’s something you need to understand: nutrition does the heavy lifting when it comes to fat loss.
Yes, workouts help—you’ll get stronger, healthier, and feel better overall—but you won’t out-train a poor diet. The biggest changes come from what you’re eating, not how many burpees you do.
That said, the movement strategy stays the same: lift 2x per week, walk daily. Nail your food choices, and the fat will come off.
Don’t Burn Out Before You Begin
The biggest mistake I see beginners make? Going from zero to seven workouts a week. Motivation’s high, the intentions are good… but it’s not sustainable. You get sore, overwhelmed, and quit by week 3.
Instead, do the least amount of work needed to move the needle. That’s the minimum effective dose—and it’s your best friend early on.
Start with two strength sessions and daily movement. That’s it. Once that feels rock-solid, then you can think about adding more.
Need help? Check out this video where I'm demonstrating the most important movements so that you can be sure you're doing them correctly.
Consistency Is King
Want results? Show up consistently. That beats going “all in” and fizzling out every time.
Two high-quality workouts per week, done consistently, will beat six mediocre ones followed by three weeks off. And once two feels easy, add a third. Build slowly. That’s how you create a fitness lifestyle, not just a 30-day challenge.
Even experienced lifters don’t train every day. Personally, I train 3x per week—and that’s plenty. You don’t need five or six sessions to get results. You just need a plan you’ll actually stick to.
Summary: Start Smart, Stay Consistent
Move your body daily. It doesn’t have to be a workout—just get intentional about adding movement throughout your day. Think walking the dog, doing chores, or choosing stairs over the elevator. It all adds up.
Strength train twice a week. Two focused 30-minute sessions are enough to build strength, support your metabolism, and improve your overall energy. Especially when you’re just getting started, less is more—as long as you do it consistently.
Walk daily. Walking is low-impact, sustainable, and one of the best things you can do for your heart, joints, and mental health. Alternate your pace and walk with purpose—it does count as cardio.
Start where you are. If you're currently sedentary, don’t shoot for 10,000 steps tomorrow. Track where you’re at now and slowly build from there. Progress happens when goals feel realistic, not overwhelming.
Nutrition drives fat loss. You can’t out-train a poor diet, no matter how hard you try. Focus on building simple, sustainable eating habits that support your goals without obsessing over perfection.
Avoid burnout. Going from zero to six workouts a week sounds impressive—but it rarely lasts. Start with the minimum effective dose, build momentum, and earn the right to do more.
Consistency beats intensity. Showing up week after week will always outperform short-term extremes. Build a routine that fits your life, not one you have to fight against.
💥 Want a done-for-you starting point?
Get my free beginner workout guide, Fit From Scratch—you’ll get 3 simple bodyweight workouts you can do at home, plus form videos and written cues so you know exactly what to do and how to do it.
Additional Resources
FREE Beginner Level Workout Guide Fit From Scratch (3 bodyweight and band workouts for beginners)
FREE Lean Ladies Calorie, Protein and Workout Guide
FREE Strength Training + Mindset Course Strong + Sensitive for Highly Sensitive People and people with chronic pain
Train to Build STARTER: Beginner level strength training program (bands and bodyweight only)
Train to Build INTERMEDIATE: Intermediate level strength training program (at least dumbbells and bands required)
Fit & Fueled Vault is a video program encompassing more than 75 videos on female fitness, strength and fat loss.
Get In Touch
Apply to work with me: HERE
YouTube: For Beginners
YouTube: For Intermediate Lifters
Podcast: Play in new window | Download
Subscribe: RSS