For most busy people, two to three focused sessions a week is the sweet spot. Enough stimulus to get measurably stronger, little enough that it survives real life — work trips, sick kids, low-energy weeks.
The most common mistake I see is starting with five sessions a week. It works for two weeks, then one missed session becomes three, and the whole plan collapses with the guilt.
Consistency beats intensity: - A year of 2× a week beats three months of 5× a week, every time. - A shorter session you actually do beats the perfect one you skip. - Progress you can measure keeps you going when motivation dips.
When we work together, we pick a frequency you can defend on your worst week — not your best one. That's the number that changes things.