How often should you actually book?

4 min readWashington, DC

"How often should I actually come?" is the question I get most from men who lift. The honest answer: it depends on your training load, your desk hours, and your budget. Here's the framework I give my own clients.

If you train hard 4 to 6 days a week

Every 2 to 3 weeks. High volume means tension accumulates faster than a monthly session can clear. Men on this schedule notice the difference within two cycles: lifts feel smoother, the permanent knot between the shoulder blades stops being permanent, and sleep improves in the days after each session.

If you train 2 to 3 days a week plus a desk job

Monthly. This is the most common pattern in DC: real training paired with 8 or more seated hours a day. The desk undoes the gym slowly. A monthly 60 or 90 minute session keeps the neck, upper back, and hips from ratcheting tighter every quarter.

If you're mostly maintaining

Every 4 to 6 weeks works as a floor. Think of it like a haircut for your nervous system: even without heavy training, stress and sitting still accumulate, and a regular reset keeps you ahead of it instead of chasing it.

Signals you've waited too long

• Turning your head to check a blind spot takes your whole torso with it.
• The first three warm-up sets feel like negotiating with your own body.
• You catch yourself kneading your own shoulder in meetings.
• Sleep is fine on paper but you wake up tense.

Consistency beats intensity

One heroic 90 minute session every six months can't undo half a year of accumulation. A steady rhythm of sessions keeps your baseline loose, and each session builds on the last because I learn your body: where you hold tension, what pressure you respond to, what actually lets you switch off.

New here? Start with what to expect at your first session, or go straight to Sessions & Rates.

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