How Many Personal Training Sessions Do I Need Per Week?

Thinking about getting a personal trainer but not sure how many sessions per week you actually need?

Wondering if one session is enough, or if you should go all in like a bodybuilder preparing for Mr. Olympia?

Curious if training five days a week will turn you into a Greek god—or just leave you crawling up the stairs like a baby giraffe?

I get it.

This is actually one of the most frequently asked questions I get from almost every new client.

You don’t want to waste your time or money, and you definitely don’t want to commit to a schedule that either leaves you with zero results or makes you hate your life.

Because let’s be honest—figuring out your ideal training frequency is harder than figuring out why your gym’s Wi-Fi never works.

Train too little, and you’ll be stuck in “I swear I work out” purgatory. Train too much, and your muscles might file a lawsuit against you.

So, what’s the magic number? Once a week? Twice? Every day until your trainer starts charging you rent?

Fear not, future fitness legend. Let’s break it down so you can create the best workout schedule for muscle gain, fat loss, strength training, or just looking like someone who actually knows what they’re doing at the gym.

How many personal training sessions you need per week is based on a couple factors. So let me break them down for you.

Budget – How Much Cash Are You Willing to Trade for Muscles?

Personal training in Bangkok isn’t free. (Unless your trainer is feeling really generous or owes you a favor.) The number of sessions you can afford depends on how much you’re willing to invest in your health, fitness, and physique transformation.

The One-Session-Per-Week Budget Plan

Great if you just want a workout buddy who corrects your terrible form and teaches you proper exercise techniques.
Perfect for people who want guidance but not a financial crisis.
Progress will be slower than a snail in a marathon, but still better than doing nothing.

The Two-Session-Per-Week Sweet Spot

A good balance between getting fit and still affording your condo rent in Bangkok.
Gives you enough accountability while letting you train on your own between sessions.
You’ll see steady progress, burn fat, and build muscle without selling your motorbike to fund your training.

The Three-Plus-Sessions-Per-Week Investment

For those who say, “Take my money and make me ripped.”
Best for serious goals like weight loss, strength training, muscle hypertrophy, and sports performance.
Your Bangkok personal trainer might as well move in with you.

Schedule – Are You Actually Free to Train?

Some people are busier than a squirrel in traffic. If you’re working long hours, traveling around Sukhumvit, Silom, or Asoke, and balancing family life, squeezing in workouts might be harder than squeezing into your jeans after a Bangkok street food binge.

One Session Per Week – The Bare Minimum

Good for people who think time is a myth and live on coffee.
Works if you already exercise and just need expert guidance from a certified personal trainer.
Results? Like trying to fill a bathtub with a spoon—slow but possible.

Two to Three Sessions – The Goldilocks Zone

Ideal for busy professionals, expats in Bangkok, and people who actually want to see progress.
You’ll build habits, burn calories, and improve muscle tone while still having a life.
Enough sessions to stay motivated, avoid plateaus, and see visible changes.

Four or More Sessions – The Gym Becomes Your Second Home

Great if you’re serious about fat loss, building lean muscle, or preparing for a fitness competition.
Expect real, noticeable results—faster metabolism, better endurance, and increased strength.
Time-consuming but worth it for those who want fast, efficient, science-based results.

Performance & Recovery – Can Your Body Handle It?

Your body is not a superhero. It needs rest, proper nutrition, hydration, and a recovery plan to avoid overtraining, burnout, and injuries.

One Session Per Week – The “You’ll Get There… Eventually” Plan

You won’t overtrain, but you also won’t train enough for major physique changes.
Works if you train on your own and just need expert programming.
Progress = slow but steady, great for long-term maintenance.

Two to Three Sessions – The Smart, Sustainable Approach

Perfect for muscle growth, fat loss, functional training, and overall strength.
Enough time to recover properly while keeping consistency high.
You’ll make actual progress, improve fitness, and avoid the risk of injury.

Four or More Sessions – The “Hope You Like Sore Muscles” Plan

Good for athletes, bodybuilders, or people training for marathons or Muay Thai in Bangkok.
You’ll see results fast, improve cardiovascular endurance, and maximize strength gains.
Recovery is critical—proper sleep, stretching, and nutrition are non-negotiable.

Other Factors – Because Life is Complicated

There’s more to fitness than just picking a number of sessions per week. Other lifestyle factors also play a role in how often you should work out.

Motivation – Do You Need a Personal Trainer to Yell at You?

If you struggle with consistency, more sessions = better results.
Less time to make excuses = faster fat loss, strength gains, and fitness improvements.
More workouts mean less chance of quitting and eating donuts.

Fitness Level – Are You a Beginner or a Gym Veteran?

Beginners should start slow—2-3 sessions per week is best.
Intermediate/advanced trainees can handle more frequency depending on goals.
If you train too much too soon, expect to walk like a baby deer for a week.

Training Style – Are You Lifting Weights or Running Marathons?

Weightlifting? More training = more gains, but rest is key.
HIIT workouts? High intensity needs more recovery time.
Yoga & Pilates? Can be done daily without wrecking your nervous system.

Final Answer: How Many Training Sessions Do YOU Need?

One session per week? Great if you’re tight on time, budget, or commitment.
Two to three sessions per week? The sweet spot for most fitness goals, including fat loss, muscle toning, and strength training.
Four or more sessions per week? Ideal for those who want serious results, fast progress, and a high level of accountability.

At the end of the day, pick what works for your budget, schedule, and recovery needs. And if you still don’t know, book a free consultation with a Bangkok personal trainer and let’s figure it out together.

Ready to Get Started?

If you’re serious about transforming your fitness, try a free trial session with our top-rated coaches at Dennis Romatz—because your future abs will thank you - and so will your wallet!

At Dennis Romatz, we amp up the value of training in Bangkok with our money back guarantee. We guarantee training results in 90 days or less or your money back...seriously!

About the Author

Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author in Bangkok. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can see more of Dennis on Facebook, Twitter, LinkedIn, and Instagram, or contact him here.