How Often Should You Strength Train for Optimal Results?

Strength training can be profoundly satisfying and beneficial, but is it okay to do it daily? The straightforward response is no, you don’t have to do weightlifting every day.

While strength training offers many benefits, including weight control, balance improvement, boosting your mental health, strengthening the bone, and improving the bone density, lifting weights daily is not advisable.

This article explores whether too much strength training can be harmful and how often you should strength train to build strength and maintain a healthy physique.

How Often Should You Strength Train for Results?

There’s no one-size-fits-all answer regarding how often you should strength train. Your perfect workout schedule depends on where you’re starting from. We recommend lifting weights two to three days (20-30-minute sessions) a week at the very least and four to five days at the most if you're rotating your muscle groups.

However, there are different forms of strength training, and using large weights is only sometimes necessary. You can do bodyweight workouts like yoga and Pilates or low-weight lifting daily. But it is essential to think about what your final target is.

You should lift more weight (60 percent of your one-rep max) and alternate between exercising different muscle groups or doing full-body exercises throughout the week to grow muscle and increase your strength and performance.

There are several strength goals, such as increasing power or developing muscular definition, so consider how many repetitions you can handle depending on how hard you work out.

Tailoring Your Strength Training to Your Goals

The American Council on Exercise recommends sticking to 12 or more repetitions at 67 percent or less of your one-rep max if you're trying to increase your muscular endurance. Muscular endurance is developed by exercises like yoga and Pilates, which enable your muscles to move over time. It is a component of muscular strength.

Exercises are less taxing on your muscles, tendons, and bones than heavy lifting—you can perform them daily. Lift 6 to 12 repetitions at 67 to 86 percent of your one-rep max if you want to achieve hypertrophy or increase the size and shape of your muscles.

Do six reps or fewer at 85 percent or higher of your one-rep max to increase your maximum strength. Low repetitions at high intensities—roughly 80 to 90 percent of your one-rep maximum for one or two reps—are another component of power training.

It is not advisable to perform hypertrophy, max strength, and power training routines daily because you are working at higher intensities. In addition to helping you develop muscular definition, hypertrophy training will make your muscles bigger.

You can gain strength by doing power training, which consists of low repetitions and extended rest intervals. Both can be incorporated into your weekly exercise regimen, and you may see visible results over time.

Getting Started with Strength Training

If you're of age, have health issues, or are starting a new workout routine, it’s a good idea to check in with your doctor first. Before lifting weights, warm up with a brisk walk or similar activity to prevent injuries.

Pick a challenging weight that allows you to do about 12 to 15 reps when choosing weights. As you get stronger, gradually increase the weight. Surprisingly, one set of 12-15 reps can be as effective as doing multiple sets, as long as you're lifting heavy enough to tire your muscles.

Give your muscles time to rest between workouts, and always listen to your body. If something hurts, stop and take a break. Using a suitable form will go a long way in helping you prevent injuries. Consider working with a trainer to learn proper technique.

Try to breathe deep while you lift. Remember that it is usually best to start with the bigger muscles and then move on to the smaller ones. This is because your bigger muscles are more challenging, and your smaller muscles help support them. But you can do your exercises in any order you prefer.

How Much Time is Enough to Strength Train?

A strength training session should be about 40-60 minutes long, with a quick warm-up and some stretching afterward. However, 20-30-minute weekly sessions can significantly improve your strength. The American College of Sports Medicine suggests you aim for at least 150 minutes of average-intensity weekly workout for cardio or high-severity exercise for 75 minutes per week.

You can break this up into longer, slower workouts, shorter, more intense workouts, or a combination of both. It’s important to note that you don't need to spend hours in the gym to see results from strength training. You can also do strength training exercises for all major muscle groups at least twice weekly.

As you consistently include strength training in your routine, you’ll most likely notice an increase in your strength over time. Your muscles will grow bigger, making lifting weights easier and improving overall fitness. If you’re starting from scratch, you can build strength with regular exercise.

How Many Days Is Enough to Strength Train Per Week?

According to the European Journal of Sports Science, you should distribute your training volume across various weekly sessions, mainly if you aim to improve maximum strength. Instead of hitting your major lifts on the same day, consider doing it on separate days to rest and recover.

In contrast, another research found that one weekly workout can help you gain strength effectively. Therefore, you can still see results if you only handle one weekly training session.

Nevertheless, the previous study recommends higher regularity for maximum strength gain. We suggest strength training various muscle groups two to four days weekly for optimal results.

Final Thoughts

Strength training is one of the best ways to get fit fast. Remember that rest days are essential for your body to recover and strengthen. According to the American Council on Exercise, taking a break every 7-10 days is highly recommended.

But all bodies are not created equal, so listen to yours and take rest days when needed. Overtraining can slow down your progress and make you more prone to injuries. It can also make working out feel less fun and less rewarding. So, feel free to take a break when needed.