How Many days should you actually train

A quick into, and your first training tip

Hey

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Before I answer that, let me introduce myself quickly.
I’m Nabil. Fitness coach, colitis survivor, and someone who has spent the last 10+ years obsessing over how to build a body that’s strong, resilient, and built to last.

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I got diagnosed with ulcerative colitis in 2017, right when I was at my peak, training to compete in CrossFit and coaching in Dubai. What followed were years of hospital visits, heavy medications, 20-30 bathroom trips a day, losing 15 kilos, and barely being able to finish a warm-up without getting out of breath.

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No one handed me a roadmap. I figured it out through years of trial and error, diet, training, mindset, supplements, structure. All of it.
That journey is why I coach. Because I know what it feels like when your body turns against you, and I know what it takes to rebuild it stronger than before.

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Now back to your question.

How many days should you actually train?

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Here’s my honest answer: 3 to 4 days of strength training per week is the sweet spot for most people in their 30s and 40s.

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Not 6. Not 7. Not the chest-Monday, arms-Tuesday, legs-Wednesday bro split your gym buddy swears by. That’s a bodybuilding program designed for people on steroids not busy professionals trying to stay strong and healthy for life.

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3 to 4 focused, intentional sessions. Plus 1 to 2 conditioning sessions a run, a sport, a bike ride, whatever moves you.

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That’s it. That’s the formula.

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The biggest mistake I see?

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People either do too much with zero intensity going through the motions, same weights every week, no progression. Or they go too hard, too often, and burn out within 3 months.

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Training isn’t about volume. It’s about quality, progressive overload, and consistency over time.

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Some days you push hard. Some days your body says no you go for a walk and come back tomorrow. That’s not weakness. That’s intelligence.
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My current schedule if you’re curious:

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∙ 4 days strength training
∙ 4 to 5 runs per week
∙ 1 to 2 full rest days, this week Wednesday and Sunday

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And I feel better at this age than I did at 25. That’s the goal.

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Hit reply and tell me how many days are YOU currently training per week? I read every reply.

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Nabil Bogdan
Fitness Coach