How Often Should You Train? Weekly Schedules for Every Goal
Whether you’re a complete beginner or an experienced martial artist, one of the most common questions we hear is:
“How often should I train?”
It might seem like a simple question, but the answer depends on your goals, your experience level, and, just as importantly, your ability to recover. Training hard is great, but training smart is what produces long-term results.
Below, we break down recommended weekly schedules for every type of student, plus why rest and recovery are just as essential as the classes themselves.
First, What’s Your Goal?
Before choosing a schedule, ask yourself:
Do I want to get in shape?
Do I want to learn self-defense?
Am I trying to sharpen skills for competition?
Do I want a balanced fitness routine without burnout?
Your goal determines your frequency, but your body determines your limits.
Let’s walk through ideal training plans for different goals.
1. The Beginner Schedule (1 to 3 Days Per Week)
Best for new students, busy professionals, and anyone easing into martial arts training.
Recommended Weekly Plan
• One to two skill classes such as Judo, Jiu Jitsu, Muay Thai, Boxing, or Kickboxing
• Optional one conditioning session if energy allows
Why This Works
Beginners need time to absorb techniques and to allow the body to adapt. Sudden high frequency training can lead to soreness, joint discomfort, and early burnout.
Recovery Focus
Take at least one full rest day between classes. Light stretching, walking, or simple mobility exercises help reduce stiffness and speed up recovery.
2. The Fitness and Weight Loss Schedule (3 to 4 Days Per Week)
Designed for students focused on health, conditioning, and fat loss.
Recommended Weekly Plan
• Two striking or grappling classes
• One to two cardio or conditioning sessions such as pad work, HIIT, or bag work
Why This Works
This frequency supports improvements in cardiovascular fitness and helps create steady calorie burn without overwhelming the nervous system.
Recovery Focus
Alternate high intensity days and technical days. One full rest day each week is essential. Consistent sleep is one of the most effective tools for recovery. Aim for seven to eight hours per night.
3. The Skill Building Schedule (4 to 5 Days Per Week)
Ideal for students who want to make noticeable progress in one or two disciplines.
Recommended Weekly Plan
• Three classes in your main discipline
• Optional cross training in a secondary art
Why This Works
This amount of weekly practice develops muscle memory, timing, and technical understanding while still giving your body space to repair.
Recovery Focus
Include one active recovery day. Examples include light rolling, technical drilling, or shadowboxing. Proper hydration, stretching, and nutrition become increasingly important at this volume of training.
4. The Competitor Schedule (5 to 6 Days Per Week)
Intended for fighters preparing for tournaments or highly dedicated students.
Recommended Weekly Plan
• Four to five intense skill classes
• One to two strength and conditioning sessions
• One lighter technical or recovery based session
Why This Works
Competition demands consistent practice, conditioning, and situational sparring. High frequency training builds resilience, timing, and comfort under pressure.
Recovery Becomes Even More Important
Competitors often overlook rest, but it is essential for performance. Without proper recovery, reaction times slow down, injury risk rises, and technique quality drops.
Competitor Recovery Checklist
• Ice or cold exposure
• Mobility work several times per week
• One full rest day every week
• Proper nutrition and high quality sleep
Overtraining is one of the fastest ways to lose progress.
Why Rest Days Matter
Training stresses the body. Recovery rebuilds it stronger. A productive training week includes three types of recovery.
Full Rest Days
Complete rest from structured training. This allows the nervous system and muscles to reset.
Active Recovery Days
Light movement such as walking, low intensity drilling, or mobility sessions. This improves circulation and helps reduce soreness.
Mental Reset Days
Martial arts require focus and clarity. Allow your mind to rest so you return to training with better reactions and sharper technique.
Be Like Water: Train Hard and Recover Harder
Just as our name suggests, progress in martial arts comes from balance, flow, and adaptability. No matter your goal, the right combination of training and recovery will help you learn faster, stay healthier, and enjoy the process.
If you would like help building a personalized training schedule, speak with any coach at Be Like Water. We are always ready to guide you toward a plan that aligns with your goals and your lifestyle.