How Many Times Per Week Should You Strength Train?

When it comes to getting stronger, building muscle, or simply maintaining good health, one of the most common questions people ask is, “How often should I be strength training?”  The answer depends on your goals, fitness level, and recovery capacity - but there are clear, evidence-based guidelines to help you find the sweet spot.

1. General Recommendations

According to the American College of Sports Medicine (ACSM), most adults should aim to perform strength training exercises two to three times per week, targeting all major muscle groups. This frequency allows for adequate recovery and adaptation while promoting steady progress.

• Beginners: 2 days per week is typically sufficient to see strength and muscle gains.

• Intermediate: 3 to 4 days per week provides a balanced approach between training and recovery.

• Advanced: 4 to 6 days per week can be beneficial when training splits are used (e.g., upper/lower body days or push/pull routines).

2. Muscle Growth and Hypertrophy

For those focused on muscle hypertrophy (muscle size), research shows that hitting each major muscle group twice per week produces the best results. A 2016 meta-analysis in the Journal of Sports Sciences found that training a muscle group two or more times weekly led to greater increases in muscle size compared to once per week.

The reasoning? Muscles grow in response to stimulus, but that growth response diminishes after about 48 - 72 hours. Training each muscle twice weekly ensures you’re re-stimulating growth regularly without overtraining.

3. Strength vs. Endurance Goals

Your training frequency should align with your desired outcome:

• For Strength: Heavier lifting (fewer reps, more sets) 2 - 4 times per week is ideal.

• For Muscle Endurance: Lighter loads and higher repetitions can be performed 3 - 5 times per week.

• For Power Athletes: 3 - 4 focused sessions per week with adequate rest days for recovery.

Remember: recovery is where progress happens. Overtraining without enough rest can lead to plateaus, fatigue, and even injury.

4. Importance of Rest and Recovery

While consistency is key, recovery is equally important. Muscles need at least 48 hours between intense strength sessions for the same muscle group. If you prefer daily workouts, rotate between different body parts (for example, legs on Monday, chest on Tuesday, back on Wednesday, OR legs/ core on Monday, chest/ shoulders/ triceps on Tuesday, back/ biceps/ rear deltoids on Wednesday, then repeat.

Prioritize:

• Sleep: 7-9 hours per night for optimal muscle repair

• Nutrition: Adequate protein intake (around 1.6 - 2.2g per kg of body weight)

• Hydration: Staying hydrated improves performance and reduces fatigue

5. Special Considerations

• Older Adults: Strength training 2 - 3 times per week can help prevent muscle loss, improve balance, and maintain bone density.

• Beginners: Start slow - two days per week is enough to adapt without overwhelming your body.

• Athletes: May benefit from more frequent, structured sessions emphasizing specific skills or strength goals.

6. Putting It All Together

Here’s a sample breakdown for different goals:

Goal	Weekly Frequency	Example Split
General Fitness	2-3 days	Full-body each session
Muscle Growth	4 days	Upper/Lower Split
Strength	3-4 days	Push/Pull/Legs
Endurance	3-5 days	Circuit or mixed training
Older Adults	2-3 days	Light full-body + balance

The best schedule is one you can sustain consistently while allowing for proper recovery and progressive overload.

Bottom Line

Most people will see significant strength and fitness improvements with 2-4 strength training sessions per week. The key is consistency, progressive overload, and balance between training intensity and rest. Listen to your body, fuel it properly, and give it time to adapt - your strength will follow.

References

1. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription, 11th Edition, 2021.

2. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Journal of Sports Sciences. 2016;34(19):1839–1848.

3. Grgic J et al. Frequency of Resistance Training and Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. 2018;48(5):1207–1220.

4. Garber CE et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334–1359.

5. Phillips SM & Winett RA. Uncomplicated Resistance Training and Health-Related Outcomes: Evidence for a Public Health Mandate. Current Sports Medicine Reports. 2010;9(4):208–213.