Is 2 PT Sessions a Week Enough? The Truth About Progress and Results

If you’re wondering “Is 2 PT sessions a week enough?” then you’re probably wondering whether investing in personal training twice a week is going to get you the results you want. Did you seee the picture that you clicked on? He did 2 sessions a week. Maybe you’re worried it’s not frequent enough to see progress, or perhaps you’re hoping that’s all you need to reach your goals.

The reality? It depends on how you approach it.

Let’s break it down and help you decide whether two sessions per week is the right move—and how to make it as effective as possible.

The gentleman below also lost 5kg in 6 weeks usng the Rise with Marcus methodology to kickstart his journey

What Are You Actually Asking?

When people ask if 2 PT sessions a week is enough, they’re really asking:

🔹 Will I get results with this frequency?
🔹 Can I still make progress if I’m not training every day?
🔹 Is personal training even worth it at this level?

And my answer? Yes—but only if it’s done right.

The Truth About Training Twice a Week

1️⃣ Training Frequency vs. Training Quality
Two personal training sessions a week can be more than enough if they are structured properly and if you’re supporting them with the right habits outside the gym. The problem is, people often assume that results come from sheer volume—training more, lifting more, doing more. But if that were the case, everyone who spent hours in the gym would be in the best shape of their life.

Instead, it’s about training with purpose. If each session is optimised for your goals, focusing on progressive overload, movement quality, and structured progression, then two sessions a week can drive serious results.

2️⃣ What Actually Matters?
Here’s the reality of getting results from just two PT sessions a week:

✅ You need to hit the big rocks. We focus on compound lifts, glute development, athletic movement, and injury-proofing your body—not just random exercises that burn calories.

✅ Your effort must be 100%. If you’re only training with me twice a week, I’ll make sure those sessions count. No fluff, no wasted time—just the most effective work possible.

✅ Your outside habits matter. Training twice a week is enough if you’re also managing nutrition, sleep, recovery, and movement outside of sessions. If you train hard but eat terribly and sleep 5 hours a night, no amount of PT will fix that.

The gentleman below also lost 9kg in 6 weeks using the Rise with Marcus Methodology.

How to Maximise 2 PT Sessions Per Week

If you’re only seeing me twice a week, here’s what needs to happen:

1️⃣ Have a Structured Plan for Non-PT Days
Two coached sessions should form the foundation of your training, but outside of those, you need:

Additional strength work (if needed) to support your goals.
Low-intensity movement (like walking or mobility work) to aid recovery.
A plan for progression. The goal isn’t just to exercise—it’s to get stronger, leaner, or more athletic over time.
 
2️⃣ Prioritise Recovery & Nutrition
The more dialled-in your nutrition, sleep, and recovery are, the more progress you’ll make from just two sessions per week.

Protein intake must be on point.
Hydration needs to be a priority.
Recovery must be intentional (not just waiting until you feel better).
 
3️⃣ Train Like an Athlete, Not Just a Gym-Goer
This is what separates Rise with Marcus from the standard “3 sets of 10” PT session.

I apply principles from elite athletic training (from my professional background in American football and GB bobsleigh) to help everyday people train smarter, move better, and get results efficiently.

We focus on taking the principles of elite performance and applying them to fit any goal.

We don’t just “work out”—we train for long-term success.

Every session builds on the last one so you’re constantly progressing.
 
So… Is 2 PT Sessions a Week Enough?
👉 Yes, if you train with intent.
👉 Yes, if you support it with the right habits.
👉 Yes, if the sessions are structured for your specific goals.

Two PT sessions per week is not just enough—it can be the smartest, most efficient way to build strength, develop athleticism, and transform your body without spending hours in the gym. But only if you do it right.

At Rise with Marcus, I make sure every session is high-impact, results-driven, and tailored to your specific goals. This isn’t generic training—it’s a structured plan built around you.

If you’re serious about making progress without wasting time, drop me a message and let’s make those two sessions count. 🚀