How Many Days Should You Strength Train & Condition Each Week?
One of the most common questions we get at BMF Training is:
👉 “How many days should I strength train, and how many days should I do conditioning?”
The truth is—there isn’t a one-size-fits-all answer. The right training schedule depends on your goals, lifestyle, and what other activities you already do (jiu jitsu, MMA, golf, running, or just getting your kids to their events).
At BMF Training, our mission is to help you train effectively, get stronger, and improve conditioning without overtraining or taking away from the things you love to do outside the gym. Your training program should fit your lifestyle not the other way around.
Let’s break it down.
Why You Need Both Strength Training & Conditioning
Strength training improves muscle, bone density, posture, and overall quality of life. Studies consistently show that resistance training reduces risk of injury, boosts metabolism, and increases longevity (Westcott, 2012).
Conditioning (aerobic & anaerobic work) improves your heart health, recovery, and endurance. Research shows regular cardio lowers all-cause mortality and improves brain health (Booth et al., 2017).
When combined correctly, strength and conditioning help you stay strong, lean, and athletic for life. Learn more HERE
Training Schedules That Work
✅ 2 Days/Week Strength Training
Perfect for the busy parent or professional who can’t make it to the gym often but still wants results.
Day 1: Full Body Strength
Day 2: Full Body Strength
Conditioning: Add 2 zone 2 cardio sessions (20–40 min walk, bike, or row) on off days.
👉 With just 2 strength sessions per week, you can build muscle, get stronger, and stay consistent.
✅ 3 Days/Week Strength Training
Great balance for most people who want strength, muscle, and conditioning.
Day 1: Lower Body Strength or Full Body Strength
Day 2: Upper Body Strength or Full Body Strength
Day 3: Full Body Strength or Dynamic Effort Full Body
Conditioning: Add 1–2 zone 2 cardio sessions on off days.
👉 3 strength days is plenty for most athletes, especially if you also train jiu jitsu, MMA, or another sport.
✅ 4 Days/Week Strength Training
Best for those who want to maximize progress in the gym.
Day 1: Max Effort Lower
Day 2: Max Effort Upper
Day 3: Dynamic Effort Lower + Accessories
Day 4: Dynamic Effort Upper + Accessories
Conditioning: 1–2 zone 2 aerobic sessions (walk, jog, bike, row)
👉 This style (conjugate training) allows us to train strength, speed, and power while leaving room for conditioning and sport-specific work.
What If You Play a Sport (MMA, Golf, Running, Jiu Jitsu)?
The good news: you don’t need to live in the gym to get stronger.
If you’re rolling in jiu jitsu or training MMA 3–4 times a week, 2 strength sessions and 1 conditioning session are enough.
Golfers and runners can benefit from 2–3 strength sessions per week focused on core, hips, and posture.
Busy parents? Even 2 days a week can build strength and energy that carries into everyday life.
At BMF, we tailor your program to fit around your lifestyle, not against it.
The Key: Consistency > Intensity
The biggest mistake people make is trying to train like a pro athlete when their schedule looks nothing like one. Kids, work, travel, and life will get in the way. That’s okay.
The truth: you don’t need to train every day to see results.
Even 2–3 focused sessions per week, combined with conditioning and daily movement, will lead to major progress over time.
How BMF Online Training Helps You Win
With our online coaching, you’ll get:
✅ Customized training programs that fit your schedule
✅ Workouts you can do at home, on the road, or in the gym
✅ A balance of strength + conditioning without overtraining
✅ Guidance on how to train alongside your sport or busy lifestyle
✅ Accountability so you stay consistent and keep progressing
Whether you’re training 2 days or 7 days per week, we’ll design a program that gets results and keeps you performing at your best.
Strength training builds the foundation for a stronger, higher-quality life. Conditioning keeps you healthy and extends your longevity. The right balance depends on your goals and lifestyle—but with the right plan, you can do both without burning out.
👉 Ready to find the perfect program for your lifestyle?
Learn more about BMF Online Training here and let’s build your plan together.