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