WODsource

Starting a new training program can feel like a leap. It’s exciting, a little intimidating, and—let’s be honest—occasionally sore. But if you want functional fitness to actually work for you, here’s the simple truth: you need to show up at least three times per week.

Why Three is the Magic Number

Functional fitness programming is built on progressive development. Missing more than two classes a week means you’re likely skipping foundational skills, strength cycles, and the consistent exposure needed to build proficiency. Functional movements—from Olympic lifts to gymnastics—take practice. Miss too often, and progress stalls before it even starts.

Think of it this way: trying to master pull-ups or improve your squat strength by training once a week is like trying to learn guitar by picking it up once a month. It’s just not enough.

More Frequency = Less Soreness

Counterintuitive, but true—the more often you train, the less sore you’ll feel over time. Early soreness isn’t a badge of honor; it’s your body adjusting. The good news? That adaptation happens faster when you’re consistent. Three or more sessions per week helps your body get with the program, literally.

Showing Up Builds Relationships

The more you’re in class, the more your coaches get to know you. Your strengths. Your goals. Your quirks. That personal connection allows them to coach you better, offer smarter cues, and make tweaks that accelerate your progress. Showing up isn’t just physical—it’s relational.

A Simple Plan for New Athletes

For those just getting started, we recommend:

• Week 1–3: 3 classes per week
• Week 4–6: 4 classes per week (if you’re feeling good)
• From there, adjust based on how your body and schedule respond. It’s okay to do more, especially if you’re sleeping well, eating to support recovery, and not feeling run-down.

Play the Long Game

This isn’t a six-week shred or a New Year’s resolution that fades by February. Getting proficient—and eventually excellent—at functional fitness takes time. Months, even years. But with consistent effort and a focus on progression, the results are transformative.

Final Thought

There’s no shortcut. Just show up, trust the process, and let time do its work. Three days a week is the starting line. Stick with it, and you’ll be amazed at where this path can take you.