5/30/25

How Often Should You Train For Results?

More training isn’t always better. Especially if you’re a busy executive.

In this episode, Lachy & Raph unpack one of the most common questions they get from high-performing professionals:
“How many sessions per week do I need to see results?”

They break it down using a client profile like “Dave,” a 45-year-old executive with a family, a stressful job, and 10–15kg to lose. Whether you’re like Dave—or already fitter—this will give you the playbook.

Here’s what they cover:

  • The sweet spot for training frequency: why 3–4 sessions a week works best

  • Why two is better than zero, but progress slows fast beyond week six

  • The real reason more isn’t always better—and when it can hurt you

  • How stress, sleep, food, and injuries all affect your "trainable volume"

  • Why elite athletes don’t train in the gym as often as you think

  • Why going over 60 minutes per session can sabotage your results

  • What happens when session intensity drops due to overtraining

  • The law of diminishing returns: why a fifth or sixth session can do more harm than good

Plus:

  • How to know if you’re undertraining or overtraining

  • Why gym time isn’t the only thing that counts for your health

  • Where to focus once you're consistently training 3–4 times per week

If you want the most bang for your buck with limited time—this is your episode.

🎯 Get the exact 30-day training & health protocol we use with our clients:
👉 lockeroom.com/blueprint

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