How many times per day should you pump? Let’s build your perfect pumping schedule!

If you’re reading this, I’m guessing you’ve Googled “how many times a day should I be pumping?” more than once—and you’ve probably come across one-size-fits-all schedules on Pinterest or Instagram that promise to be “the best pumping plan ever.” But let me tell you: the real answer isn’t so simple.

Creating the right pumping schedule isn’t about following a preset calendar—it’s about understanding your body, your goals, and your baby’s needs. So in this post, I’m walking you through how to find your magic number—the number of sessions that will help you maintain your supply, avoid burnout, and actually feel like this whole pumping thing is doable.

Let’s dive in.

(This post was originally a video. Check it out, here!)

---

Understand Why Pumping Frequency Matters

Pumping isn’t just about time—it’s about milk removal.

Milk supply works on the principle of supply and demand. The more frequently you remove milk (either by nursing or pumping), the more milk your body will produce.

👉 Note: Every time I say “pumping session,” I’m really talking about any full milk expression—whether that’s with a pump or your baby nursing efficiently.

Frequent milk removal is the most effective way to protect and build your milk supply—it’s why, in my coaching program, the very first thing we work on is expression frequency.

But here’s where it gets tricky: your storage capacity—how much milk your breasts can hold at one time—determines how long you can comfortably go between sessions without harming your supply.

---

Figure Out Your Storage Capacity

This part is more art than science, but here’s the general idea:

• Large storage capacity = Your breasts can hold a lot of milk. You may only need to pump 3–4 times a day to maintain your supply.
  
• Medium storage capacity = You’re expressing around 4–6 oz per session. You’ll likely need to pump 6–8 times a day.
  
• Small storage capacity = You’re only pumping about 1–3 oz per session. You may need to pump 8+ times a day to keep up.

Caution: Low output doesn’t always mean low capacity. It could also mean poor efficiency or supply challenges. If you’re not sure, start with frequent milk removal—that benefits both scenarios.

---

Real Mom Example: Shelly

Shelly, one of my amazing clients, initially followed a Pinterest pumping schedule that had her pumping 7–8 times per day. But she was exhausted and making way more milk than she needed.

We discovered that she had a high storage capacity, a solid supply from the beginning, and she was extremely efficient with her pump. So she scaled back to 4–5 sessions a day and still maintained 30 ounces per day.

That schedule worked for her.

---

Real Mom Example: Katie

Then there’s Katie, another client with a small storage capacity. Her breasts filled quickly—every 2–3 hours—and if she went longer than that, her supply dropped.

She needed to pump 8–9 times per day to keep up, and even had to include a middle-of-the-night session for a while. Not easy, but once she understood why, she was able to stop fighting her body and work with it instead.

(And fun fact: With her second baby, Katie’s capacity actually increased a bit, and she could pump less often!)

---

What Happens If You Pump Too Little… or Too Much?

Let’s break this down:

• Too little = risk of clogs, reduced supply, or even mastitis.
• Too much = oversupply, discomfort, stress, and burnout.

Everyone wants a milk stash, but an oversupply isn’t always the win it seems like. Pumping more often isn’t always the answer either.

Take Sylvia, for example. She increased her sessions from 6 to 8 thinking she’d get more milk, but her output didn’t change at all. Instead, she felt overwhelmed. Once we cut her back to 6 sessions and focused on efficiency, she actually started pumping more.

Bottom line: More sessions =/= more milk unless each session is effective.

---

Track Your Sessions and Find Your Magic Number

Here’s where it gets fun (especially if you love data like I do).

Track your pumping output for 2–3 days. Pay attention to:

• How much you pump per session
• How full your breasts feel before and after
• How your body responds at different times of day

Once you have that data, you can tweak your schedule to match your body’s rhythm and your baby’s needs.

For example:

• Need 25 oz/day and getting 5 oz/session? You might do great with 5 sessions/day.
• Only getting 3 oz/session and need 25 oz/day? You’ll need at least 8 sessions/day.

And once you hit 8 sessions/day, the goal isn’t to add more—it’s to make those sessions count.

---

BONUS: The Tool We Use in Coaching

Inside our coaching program, we use a custom pumping calculator to help clients figure out their ideal schedule. It’s a simple but powerful way to see:

• How many ounces you need
• How many sessions it might take
• Where your schedule might need adjusting
• Whether your challenge is output per session or number of sessions

For working moms especially, this tool helps balance the needs of your baby with the reality of your day—whether that’s three quick sessions at work or a top-off session before bed.

---

Your Ideal Pumping Schedule Is As Unique As You Are

There is no perfect, one-size-fits-all pumping schedule.

The “right” number of sessions for you depends on:

• Your breast storage capacity
• Your milk supply goals
• How well your body responds to the pump
• And what feels sustainable for your life

Whether you’re an exclusive pumper, combo feeding, or trying to build a freezer stash, the key is to work with your body—not against it.

---

If you’re tired of guessing and want help building your ideal schedule with step-by-step support, apply to our coaching program. We’ll walk with you through this entire journey and help you pump smarter—not harder.

👉 Apply for Coaching Here

Happy pumping!