How many times a week do you need a Personal Trainer?

For a high-performing professional in New York City with a demanding career and strong focus on health and fitness, here’s the optimal breakdown for how many times a week to work with a personal trainer, based on goals, time constraints, and lifestyle needs:

Ideal Frequency: 3–5 Sessions per Week

1x every 2 weeks: Obviously not good enough

• Better than somebody completely inactive.

• But really far from being enough to see any results.

  
  

1 or 2x/week: Maintenance but no real development

• This is the bare minimum to see some results and preserve your gains.

• Won't be enough to improve rapidly and really see great results.

  
  

3 or 4x/week: Minimum effective dose for consistency and results

• Perfect for professionals balancing long work hours.

• Allows full-body training with proper recovery.

• That's the consistency that most "fit people" have.

  
  

5 to 7x/week: Train like a high level athlete

• Best for clients who are obsessed with peak performance and willing to prioritize their body as much as their professional career.

• Includes biohacking, sleep, nutrition, and deep physical mastery.

• Former collegiate athletes who want to get back into their old routine.

  
  

Recovery protocol:

• Planning the recovery after and between sessions:

  • Long and passive stretching or mobility (virtual or in person).

  • Massages, sauna, hammam, cold plunge, and sleep protocols.

  • Nutrition, natural supplements, longevity coaching.

  • IV drips.

    
    

NYC considerations:

• Time and commute matter, many high-end clients prefer in-home or trainer-comes-to-you solutions.

• Flexibility is key. High performers value priority scheduling, 24/7 access, and concierge-level support.

Alex Folacci:

" Personally, Ive had clients coming once or twice a month, and I really felt like they were wasting their time by not committing fully to the program.

On the other hand, I've had clients who wanted to see me EVERY SINGLE DAY!

And these obviously got results that they couldn't even imagine. The key though, was to put the intensity lower, making each session a bit easier to avoid a physical toll that takes a few days to recover.

The lifestyle and recovery habits were also very important, and I made sure that my clients have the discipline to recover well between sessions.

Often people tell me:

"I don't have the time to workout, I'm too busy"

To which I answer:

"I coach billionaires 3 times a week, they run huge businesses, and I guarantee that they are more busy than you, but they put their fitness at the top of their priority list because they understand the return on investment they are getting"

Make the time for your health, fitness and longevity, and stop putting these at the bottom of your priority list. "