Do more workouts per week automatically improve results? Some people can go to the gym 5-6 days a week, others only 2-3. Is it possible to get the same benefit?
If you're anything like me, going to the gym and working out and lifting weights four times a week might be fine, but even I know that here and there he misses a day. I have to admit. The busier you are with family and work, the less time you have to devote to strength training.
In this article, we'll walk you through the research to answer the age-old question, "How many times a week should I lift weights?"
What Does The Research Say?
Studies show that how often you lift weights in a week may or may not make a difference.
For an older person, there is no significant difference in strength if he trains once or twice a week1.
Looking at a study of a child who trains 1-2 times a week, her 2 times a week training child's strength increases significantly.
What Does The Research Mean?
Research points to a "sweet spot" for strength training two to three times a week.
About three days of strength training per week is usually recommended to ensure that most people achieve the minimum effective dose, especially if they have not been doing any other activity during the week.
If you have a flexible schedule and have strength or specific sport goals, you can even add a 4th day. If this happens, lighten your workouts and add a recovery week each month.
3 Rules To Follow If You Lift Weights 2-3 Times A Week
Exercise 2-3 times a week is fine. Most studies show it to be the optimal amount for most adults. As I said before, he should aim to lift weights three times a week, but even if he can only do two, he'll get the most benefit.
1. Full-Body Workouts
Most people's bodies recover faster from full-body training, so you can train harder each session.
2. Train Each Movement During Each Workout
Think in movements, not muscles. You need to push and pull both horizontally (bench or row) and vertically (chin up or military press). For legs, be sure to train squats, deadlifts, and single leg exercises.
Choose a different exercise (plank, side plank, anti-rotation hold) to train your core every day.
3. Switch it up every 3-4 weeks
Your body adapts to certain programs and exercises over time, so try different variations of the exercises, change sets and reps, and reduce rest times to make your workouts progressively more difficult. Please do so.
Strive to keep challenging your body and your limits.
4 Rules If You Lift Weights 4 Times A Week
If you have a more flexible schedule, are training for a sport, or are trying to make some serious changes to your body, exercising four times a week is a good idea. You don't have to get amazing results from your out routine. But hey, it doesn't hurt.
1. Full-Body Workouts or Split Body Parts
If you train 4 days a week, you can train your full body every day, but if you're doing strength-building workouts, splitting your upper and lower body is recommended. This means you will train upper/lower/upper/lower all week long.
2. Train Each Movement 1x/Week
We recommend focusing on a specific movement pattern each day and choosing 2-3 exercises that work on that movement.
First day:
Horizontal push/pull (e.g. bench press and dumbbell row)
the 2nd day:
squats and lunges
Third day:
Vertical push/pull (e.g. pull-ups and one-arm dumbbell military press)
Day 4:
deadlift and hip thrust
3. Try Not To Train More Than 2 Days In A Row
Training two days in a row is fine, but more than that is not recommended. Too many consecutive lifts can affect your performance and increase your risk of injury.
Recovery is a key factor in improving strength, fitness, and body composition. During rest periods, your body builds and repairs muscle tissue, so it's always a good idea to take rest days to ensure proper recovery.This allows you to train intensively each week. .
4. Unload Every 4-6 Weeks
Unloading doesn't mean no lifting at all, just make it a little easier. You can reduce the number of sets you do, the amount of weights you use, or skip some workouts during the week to allow your body to more fully recover and repair damaged tissue. Maybe, but this will actually help you progress.
Lift Weights The Way It Works For You
The optimal number of days to lift weights per week ultimately depends on your goals and schedule, but planning your workouts ahead of time will help you get the best possible results. The optimal number of shoots is 3 days a week, with a minimum of 2 days and a maximum of 4 days.
I'll also add a disclaimer that you should be doing more to stay active than just lifting weights. Three days of strength training is great, but make sure you get out there, enjoy life, and use your hard-earned muscles!
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