When I first started spinning, I went about every 3 days. I could have went more, but my butt was so sore! lol. Some days I thought I was ready to go back, and then as soon as I sat on the saddle all the soreness came right back! I would say go twice a week for 2 weeks or so and then up it from there. But I am not training in any way... just spin for the exercise and how it makes me feel. So just listen to your body...