How often should you lift weights?

A meta-analysis found that new lifters perform best training each muscle 3 days per week, whereas experienced lifters tend to do best training each muscle group twice per week. Additionally, they found 60% of 1 RM yields best results for new lifters, and 80% 1RM for experienced lifters. ² Essentially, new lifters benefit most from moderate weights at higher frequencies, while experienced lifters benefit from more intense weights less frequently.

We also know that performing multiple sets is better than a single set for muscle hypertrophy.¹ If you’re taking the time to rack the weights or set up the machine, you might as well perform a couple sets.

Minimum effective dose

This is the minimum you should be training to see results:

• Two full body workouts per week.

• 3-4 exercises

  • 2-3 hard working sets

• ·      Mainly compound movements

  • Squat, bench, overhead press, deadlifts, etc.

Special considerations:

• Higher intensity training requires more recovery.

  • Sets to failure will take longer to recover from than sets with 5 reps in reserve.

• Some muscle groups recover faster than others.

  • Larger muscle groups like quads take longer to recover than saller ones like biceps

• Sport training can impact how often you should be training.

  • Athletes should work with a coach to program workouts properly around their competition schedule.

• A physically active job or high stress levels can also impact optimal training frequency and recovery.

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Bottom line:

Whether its once a week or every day, reach out to get started on your optimized plan today!

1.         Krieger JW. Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis. J Strength Cond Res. 2010;24(4):1150-1159. doi:10.1519/JSC.0b013e3181d4d436

2.         Rhea MR, Alvar BA, Burkett LN, Ball SD. A Meta-analysis to Determine the Dose Response for Strength Development: Med Sci Sports Exerc. 2003;35(3):456-464. doi:10.1249/01.MSS.0000053727.63505.D4