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How Much Strength Training per Week?

Strength training tones your muscles through resistance. You might use your body weight to build strength by doing squats and lunges, use free weights by lifting dumbbells or use a weight machine such as a leg press. The amount of strength training you should do per week varies depending upon your health and fitness goals.

  1. Basic Health Recommendation

    • If you're simply trying to maintain your muscle health, prevent muscle weakness or improve your physical fitness, you don't need strength training every day. Instead, the Centers for Disease Control and Prevention recommends that adults do strength training at least two days per week and that the strength-training routine work all major muscle groups. Working just your arms two days per week, for example, wouldn't meet these guidelines.

    Other Recommendations

    • If you have muscle injuries, you might not be able to work all muscle groups two days per week. Instead, you could stick to a workout that works one or two muscle groups each day per week, gradually revving up intensity as you gain strength. If you're trying to bulk up, you'll need more frequent and more vigorous strength training. In addition to your strength-training routine, you'll also need to do regular cardio, particularly if you're trying to lose weight. The CDC recommends 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week.

    Strength Training Benefits

    • Strength training can reduce muscle pain by improving your strength and enabling your muscles to work together more efficiently. It can also make everyday activities such as bending and lifting easier. Regular strength training can stave off the effects of aging by reducing your risk of osteoporosis, muscle injuries and joint pain. The CDC reports that strength training can also help you avoid depression, back pain and diabetes.

    Strength Training Routines

    • You don't have to lift weights or go to the gym to get regular strength training. Try using your body weight by doing pushups, squats or lunges. Yoga and Pilates also use your body weight to improve muscle tone. Weightlifting and weight machines can play a role in strength training, but if you don't want to go to the gym, lifting cans of soup or books can also work.

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