Can you build muscles with one training session per week?

Wondering if you can build muscle with one training session per week? Is it enough to reach your goals or should you train more often? After reading this article you will know if one training session per week is enough, how you should ideally train and how to make it to the iron more often.

Yes, you can build muscle with one training session per week. The prerequisite is that you train at a sufficiently high intensity and continuously increase the training volume. However, sooner or later you will reach your limits, because at a certain point the training takes too long and becomes ineffective. Ideally, you should train at least 3 times a week to achieve optimal results.

How should you train?

If you can only work out once a week, a full body workout is the best choice. To get the most out of this workout, it is recommended to focus on basic exercises. These exercises involve multiple joints and muscles, allowing you to achieve a higher training volume. Some basic exercises you can do include deadlifts, squats, bench press, rowing, pull-ups and shoulder press.

How can you train more frequently?

To save time and be able to work out more often, it is best to choose a gym that is as close to work or your home as possible and is open 24 hours. Another option is to set up a home gym or work out with your own body weight. There is also nothing wrong with a combination of both: working out once at the gym and once at home. Also the time of day, can make a difference: Working out in the morning can be beneficial, as things more often get in the way during the day.


If you want to build muscle and are short on time, you should still go to the gym. It’s not ideal, but working out once a week is better than not working out at all. To make this workout session as effective as possible, a full body workout with basic exercises is a good idea. While you will get results with one training session per week, especially as a beginner, sooner or later you will need to train more frequently to continue making progress.

Did this article help you plan your workout? Feel free to share your experiences in the comments, I look forward to exchanging ideas with you. If you have any other questions about the topic, you can also ask me there, I’ll be happy to help you!

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