How Often Should I Strength Train? (Plus: Fats, Snacks, Water & Muscle-Building 101 for Moms)

Let’s cut to the chase. You’re a mom trying to work out, eat decent food, drink enough water, and not lose your mind while you’re at it. 

And yet, every time you Google “how often should I strength train” or “is coconut oil good for you,” you’re thrown into an internet rabbit hole of contradicting advice.

One article says you need to strength train six days a week or you’ll literally fall apart. Another says once a week is plenty. Someone swears coconut oil is a miracle cure, another calls it butter's evil twin. And don’t even get me started on how much water we’re apparently supposed to drink.

So in today’s post, I’m going full big sister mode and giving you real answers—mom to mom.

We’re breaking down:

• How often should you strength train for real results (without wrecking your schedule)

• What kind of fats are worth keeping around (based on actual science)

• How to snack smart (no crash-and-burn at 3pm)

• Whether you need to carry a gallon jug of water around all day

• And how to know if you're eating enough protein to build muscle—without needing a calculator and a spreadsheet

  
  

Let’s get into it.

How Often Should I Strength Train?

This question comes up a lot. And I get it—you want to know the right answer so you can do this “healthy mom” thing the right way.

Here’s the truth: the best strength training frequency is the one you can stick to consistently.

That’s it. That’s the secret.

But to give you some actual numbers:

• 3x/week is the golden spot I recommend to most moms. That’s enough to build muscle, burn fat, and feel strong without taking over your life.

• 2x/week is a great place to start if you're new, short on time, or just trying to build a habit.

• 4x/week works if you're eating enough, recovering well, and genuinely love working out or have some advanced goals.

  
  

More isn’t always better. Consistent is better.

I’d take 3 focused, intentional workouts over 6 half-hearted ones any day of the week. And your body would, too.

New to strength training? Check out my free No-Fear Weight Room Tour video

What If I Miss a Workout?

You didn’t “ruin everything.”

This isn’t a college final—you don’t fail the whole thing because you missed Tuesday’s workout. Show up again the next day. Progress is made over months, not perfect weeks.

What Fats Should I Be Eating?

If you’ve ever stood in front of your pantry wondering if you should use olive oil, butter, vegetable oil, lard or coconut oil, I’ve got you.

Here’s the deal: your body needs fat. It’s essential for hormones, your brain, and absorbing fat-soluble vitamins (A, D, E, and K if you’re feeling fancy). But not all fats are created equal.

The “Better-for-You” Fats 

These are your MVPs. They support heart health and bring more to the table (literally) nutritionally.

• Olive oil

• Avocados

• Nuts and seeds

• Fatty fish (salmon, mackerel, sardines)

• Canola, safflower, and sunflower oil (in moderation)

  
  

The Fats to Watch Out For 

Trans fats = the true villains. These are man-made fats that raise your bad cholesterol and inflammation.

They’ve been banned in many places, but can still sneak into:

• Packaged baked goods

• Some margarines

• Some fast food stuff (specifically, fried foods)

  
  

Pro tip: If the ingredient list says “partially hydrogenated oils,” I wouldn’t eat it regularly. Even if the label says “0g trans fat,” it can still have up to 0.5g per serving. Sneaky, right?

The “Use-in-Moderation” Fats

• Butter

• Coconut oil

• Bacon grease/lard

  
  

Now before the wellness police show up, yes—you can still have butter and coconut oil. You just don’t need to treat coconut oil like a magical superfood.

A 2023 research review found that coconut oil is slightly better than butter when it comes to cholesterol, but not as heart-friendly as olive or canola oil. So go ahead and use it—but rotate your oils. Balance is the move.

What About Water Intake?

Here’s where things get overwhelming fast. One influencer carries a gallon jug, someone else says too much water can flush your electrolytes, and your kid just drank out of your water bottle again, so now you’re grossed out and dehydrated.

So… How Much Water Do You Really Need?

Simple rule: ➡️ Half your body weight in ounces of water per day as a starting point. But-adjust per your body! Look at your pee. Is it dark? Drink more.  (So if you weigh 160 lbs, aim for about 80 oz.)

Add more if you:

• Exercise regularly

• Are breastfeeding

• Live in a hot climate

• Drink a lot of caffeine or alcohol

Let’s Talk Snacks: Smart vs. Slumps

Snacking isn’t the enemy. It’s how and what you’re snacking on that makes or breaks your energy.

If you're crashing hard around 3pm every day, it’s usually a sign your earlier meals weren’t balanced (probably missing protein or fat).

The Best Snack Combo?

Protein + a carb or fat.

Try:

• Greek yogurt + berries

• String cheese + grapes

• Protein shake

• Hard-boiled eggs + whole wheat crackers

• Cottage cheese + pineapple

• Turkey slices + hummus + cucumber slices

  
  

What to Watch Out For:

• Granola bars or crackers by themselves-if you are sensitive to blood sugar slumps

• “Mindless munching” while scrolling or driving

• Snacking out of boredom (we’ve all been there)

A good snack should give you energy—not put you in a nap coma 30 minutes later.

How to Know If You’re Eating Enough Protein to Build Muscle

If you're strength training and want to build muscle (or lose fat while keeping the muscle you do have), protein is your BFF.

How much do you need?

➡️ Aim for 0.7–1g of protein per pound of your goal body weight.

So if you want to weigh 150 lbs, aim for 105–150g of protein per day.

Not ready to track? Try this quick check:

• Is there a protein source (chicken, eggs, Greek yogurt, protein powder, etc.) at every meal and snack?

• Did you get 20–30g in breakfast, lunch, and dinner?

  
  

Tracking for a couple days using MyFitnessPal or MacroFactor can also help you see where you're at—without turning it into a full-time job.

And Remember:

Building muscle = Protein + strength training + rest.

Final Thoughts: You Don’t Need to Overcomplicate It

If you’re a mom juggling babies, toddlers, school schedules, and work, here's what I want you to take away:

You don’t need a perfect plan.

You need a realistic plan.

So start here:

✅ Strength train 2–3 times per week

✅ Aim for balanced fats (and don’t fear butter—just don’t bathe in it)

✅ Snack smarter with protein + fat or carbs

✅ Drink enough water—but no need to carry a jug the size of your toddler

✅ Prioritize protein if you're trying to build or maintain muscle

And give yourself some grace. Your progress doesn’t need to look like someone else’s.

If you're ready to take this a step further and want help creating a simple, doable strength training routine that fits into your busy life—I’d love to chat.

👉 Book a free discovery call here Let’s figure out if coaching is the next right step for you.

You’ve got this, mama.

—Rachel

Other posts you might like: 

• 3 Sneaky Ways to Lose Fat Faster (Without Adding Extra Workouts!)

• Scale Not Moving? 3 Questions to Ask Before You Deal With Your Weight Loss Plateau

• No Food Is Bad: 3 Reasons To Use Macros For Weight Loss