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How Often Should I Do Strength Training?

Often Should I Do Strength Training

You can get best results of weight training with three days a week, with two as a minimum and four as a maximum.

According to different studies on the science of strength training – its volume, mainly frequency, that defines the results.

if you are pressed against time and not preparing for a competition, you can build an impressive physique without spending a lot of time in the gym.

The American College of Sports Medicine recommends that you should train each muscle group as a set (arms, chest, shoulders and legs) two or three times per week at light intensity if you’re a senior or just starting out. If you’re more familiar with resistance training and have been doing it for a while, three to four days a week is recommended for a total body workout.

A 2016 study in the International Journal of Exercise Science compared subjects doing a body-part split (chest, shoulders, and triceps one day, back and biceps the next, then legs) to a group that followed full-body workouts. The body-part guys did nine sets per muscle group once per week while the full-body team trained each area three times per week with three sets each—so the total training volume was the same. After eight weeks, the muscle and strength gain the two groups made were roughly equivalent.

Points to be Noted

Rules If You Lift Weights 2-3 Times A Week

Rules If You Lift Weights 4 Times A Week

If you are training for a sport or are trying to make some serious changes to your physique, training 4 times a week might be the way to go. Again, it’s not necessary to get amazing results from your workout routine.

Day 1: Horizontal Push/Pull (ex. bench press and dumbbell rows)

Day 2: Squats and Lunges

Day 3: Vertical Push/Pull (ex. pull ups and 1-arm dumbbell military press)

Day 4: Deadlifts and Hip Thrusts

Set Personal goals or seek help of a professional to gain desired results.

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