How many times a week should I train to build or maintain muscle?

How many times a week should I train to build or maintain muscle?

If you're asking me this question, I'd respond with a couple of questions: "What are your fitness goals? What's your current workout routine?"

It's a simple principle—we're all on different paths in our health and fitness journey, and progression should be gradual. The key is consistent training. Repetition of long-term habits leads to lasting results.

Let me share my journey as an example:

Teenage years: sporadic training at the gym without knowing what I was doing (1990's…internet was not very accessible).

Mid-twenties: Started training with a private trainer 2 times a week during my lunch break. I would drink a protein shake afterwards on the way back to work and eat in the afternoon break. I began my research and experiences with sports nutrition and fitness.

Early thirties: 2 children, I increased my training to 3 times a week. Nutrition became more complicated—I experimented with strict diets for a few months but eventually reverted to old habits, which led to eating disorders. That's when I had a realization and simplified my approach.

Now in my forties: I train 5 to 6 times a week and nutrition has become effortless since I consistently apply the method I teach in the 365 Diet and discuss in my upcoming book ''Sustainable Body Transformation''.

Remember, every little step counts in your physical transformation journey. Trust the process, stay committed and consistent. Results will follow! 

xo Anick

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