HOW MANY TIMES SHOULD I LIFT IN A WEEK?

 

How Often Should You Lift Weights?

Is It OK to Lift Weights Every Day?

Lifting weights has a wide range of benefits—from improving brain health and longevity to boosting metabolism and supporting weight loss. However, how often you lift impacts your ability to recover and build muscle.

So, does that mean lifting every day is the best approach? Not necessarily.

Expert Opinions on Daily Lifting

“Although competitive athletes lift every day, the average person probably should not,” explains Stephen Holt, C.S.C.S., a personal trainer and strength coach for women over 50. “Muscles grow stronger only during the recovery phase.”

Rest days—or incorporating lighter movement like walking and stretching—are crucial for results. Allowing time for recovery also prevents burnout and injury, adds Cara D’Orazio, C.P.T., personal trainer and owner of C.G.M. Fitness.

In fact, W. Zach Smith, D.P.T., founder of HIDEF Physical Therapy, notes that some studies show “a diminishing return after four sessions per week, with increased pain and soreness.” Some research even suggests that lifting more than five times per week can reduce longevity.

Overtraining syndrome is another risk. This occurs when excessive exercise leads to symptoms like:

• Increased pain and soreness

• Anxiety and poor sleep

• Unexpected body changes

• A weakened immune system

The Benefits of Weight Lifting

When done in moderation, weight lifting offers many benefits, including:

• Increased muscle mass and strength

• Improved bone density (reducing osteoporosis risk)

• Enhanced metabolism and better weight management

• Reduced injury risk through joint health support

• Better mental well-being

• Improved heart health

• Better sleep quality

How Often Should You Lift Weights?

The American College of Sports Medicine and the Centers for Disease Control and Prevention (CDC) recommend strength training at least twice per week for the average person. However, the ideal frequency depends on your goals.

How Often to Lift Weights to Build Muscle

For muscle growth, more frequent lifting is required.

• “Most bodybuilders lift six days a week,” says Holt.

• If you're beyond the beginner level, adding a third session per week can enhance strength and muscle growth.

• Advanced lifters can lift four to five times per week using a muscle group split.

  • Kristina Turnure, C.P.T., suggests splitting workouts into:

    • Four upper-lower or push-pull sessions

    • One cardio/core or mobility day

How Often to Lift Weights for Weight Loss

Since muscle burns more calories at rest than fat, lifting weights helps with weight loss. However, a balance between muscle growth and fat loss is key.

• Kristina Turnure, C.P.T., recommends lifting three to four times per week for body recomposition.

  • Three full-body days OR

  • Alternating upper and lower body days

Disadvantages of Weight Training

When done correctly, weight training is generally safe and beneficial. However, potential downsides include:

• Injury risk if proper form isn’t used

• Overtraining syndrome from excessive workouts

• Health risks for certain individuals (consult a professional if you have pre-existing conditions)

The Bottom Line

For most people, lifting weights twice a week is sufficient for general fitness. If your goal is muscle growth or weight loss, lifting three to four times per week is ideal. Advanced strength trainers may go up to six sessions per week, ensuring they incorporate rest and recovery for optimal results.