Working Out Only 1 Day Out Of 3?

[ Note: This article was written by fitness and nutrition author Jon Benson. I have his permission to share it with you. Jon is the author of the Seven Minute Muscle Workout]

Can you workout only one day out of three and make gains?

I certainly can… and I bet you can too.

Today I begin my audio series where I address your questions and comments. Today’s question comes from Mike K. in NYC who asks…

“Hi Jon…First, I LOVE your Every Other Day Diet and 7 Minute Muscle books! But I was wondering if you could help me with a problem. I’m having a hard time finding the time to make it to the gym using 7 Minute Muscle. Obviously I’m not referring to the 7 minutes (ha!) but the 5-day-per-week Monday-Friday schedule you recommend for beginners. Is there any alternatives? Thanks!”M

Below you’ll find my response and a workout plan you can put to use today to make faster gains with less overall time in the gym. Just click the “play” button to listen in.


Related Materials:

7 Minute Muscle     Every Other Day Diet


  1. I agree, you can absolutely make gains by working out 3 days a week. The shorter the program the more intense the workouts. I find that the shorter programs have better client adherence rates, since the client gets the work done quickly and doesn’t have time to burn out or get bored.

  2. I agree with both of you. Normally i don’t workout 3 days a week, more like 5-6 depending on my schedule, but you can definetly see results and make gains if you push hard enough obviously.

  3. I think this is not a great idea.Because everyday work-outs or exercise gives u a regularity.When u think of work-out 1 day within 3 days, certainly u will find yourself in a irregular fashion.That’s not a great thing.U will not able to schedule time for those certain days from ur busy time chart.So, better do it regularly, gradually it will become a part of ur daily busy schedule.

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  4. I personally workout 3 days a week because I am busy almost every other day. But my exercises are intense so they usually covers the whole week.
    BTW Great Blog glad to find this.

  5. I’ve used Jon’s Seven Minute Muscle Workout for a year straight. I started, as directed, with 7 minutes a day, 3x a week for about 6 weeks, then went to the 14 minute version. I had gains like never before.

    Short and intense provided results.

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