How often should a beginner realistically train each week without burning out?

For beginners, I’d generally recommend training as often as the beginner course allows, within reason. If a beginner course runs three days a week, then training those three days is ideal. The structure and pacing are usually designed with recovery in mind.

If there isn’t a dedicated beginner course and you’re training in mixed-level classes, starting a little more cautiously can help. Two sessions a week for the first week or two is often enough to let your body adjust. From there, building up to three sessions per week is a good target.

Once training feels more familiar and recovery isn’t an issue, some people gradually increase to four sessions a week. There’s no rush to get there. Consistency matters far more than volume, especially early on.

For most beginners, three days a week — spaced out across the week, such as Monday, Wednesday, Friday or Tuesday, Thursday, Saturday — is an ideal balance between progress and recovery.