When you come to Bjorn Fitness for a consultation, one of the first things we ask is whether you can commit to three sessions a week. For some people that’s easy. For others, it feels like a big ask. Here’s why we hold that line.
Three days a week lets us individualize your programming properly
Three sessions gives us enough frequency to split your workouts intelligently — pushing, pulling, lower body, mobility — in a way that actually targets your specific goals. With two days a week, we’re forced to make compromises. Everything gets crammed into fewer sessions, which means less specificity, less volume where you need it most, and a program that starts to look the same for everyone. That’s not what we’re here to do.
Our own data backs this up
Of our adventurers, those training three or more days a week consistently outperform the two-day-a-week group across nearly every metric we track. Over the same time period, three-day-a-week adventurers saw similar changes in body composition without any nutrition intervention compared to those training only twice a week with our best nutrition program. The compound effect of frequency is real.
The habit also sticks better at three days. When you have five days off in a week, missing one session doesn’t derail your routine. You can say “I’ll come Wednesday instead of Tuesday” and still hit your numbers. With only two rest days, any disruption tends to cascade into a missed week altogether.
It also helps us take care of our team
This one might surprise you, but it matters to us: three sessions a week per client means more hours for our coaches. More hours means steadier income, which means our team can show up fully present and focused on your progress instead of worrying about their finances.
A coach who isn’t financially stressed is a coach who gives you everything they’ve got. We think that’s worth protecting.