The honest answer is twice a week. Once a week is enough to enjoy yourself but not enough to change much. Five times a week is wonderful and, for most people with a job, unsustainable past the first month.
The first eight weeks
Two studio classes a week, ideally one flowing and one slow. Add a ten-minute home practice on a third day if you want to move faster.
What changes and when
Sleep usually improves first, often within two weeks. Flexibility follows at around six. Strength takes about three months to become obvious.
