How Often Should You Lift Weights?

How Often Should You Lift Weights?
How many times have you heard the saying that the more you train, the better your results will be? Well, let me tell you, when I first started working out, I had this idea that training twice a day would get me all jacked up. But boy, was I wrong!

I quickly realised that going to the gym 10 times a week wasn't the only way to achieve my goals. In fact, rest is actually essential for seeing the results you're looking for. So, if you're wondering how often you should lift weights, you've come to the right place.

How often should you lift weights?

So, how often should you lift weights? Well, it actually depends on a few different factors. For most people, I'd recommend getting in 3-5 sessions of weight resistance training per week. But, this is just a general recommendation and not set in stone.

The good news is, you don't have to train multiple times a day or even every day. However, if you feel like it, go ahead and do it!

The answer to this question really comes down to your goals and what fits best into your routine. Let's dive into the different types of goals and the ideal number of days you should be training to accomplish them.

Build muscle

If you want to build muscle, you'll find a ton of different answers to how many days a week you should lift weights. But here's the scoop: recent research suggests that targeting each muscle group two to three times a week is the way to go.

This means you could be training anywhere between 3-6 days a week. However, for most people, weightlifting 3-5 times per week is plenty for building muscle. And don't forget to take a rest day every 3-5 days to preserve or build the most muscle possible.

Lose fat

Now, if your goal is to lose body fat, the number of days you should lift weights may be different. But don't worry, there are still some similarities. Lifting weights is a great way to burn calories, so if you're not as concerned with building or maintaining muscle, you can lift weights more days.

However, it's still recommended to stick with 3-5 weightlifting sessions per week and work each muscle group 2-3 times. And remember, losing body fat is more about eating a sufficient amount of protein and calories.


Now, can you lift weights every day? Absolutely! You can still see good results by training every day. However, it's not the best long-term strategy. Overtraining can lead to injuries and other negative impacts on your body. So, be careful and train smart. Your recovery is key!

Regardless of how many days you lift weights, make sure you have a game plan. Structuring your workouts and recovery days effectively is crucial for seeing the best possible results. So, keep that in mind and keep pushing towards your goals!

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