This Is How Often You Should Lift Weights to Reach Your Health Goals
The known benefits of lifting weights (also known as strength training) continue to pile up: From brain health to longevity to weight loss, the workout method has a full-body impact, inside and out. How often you lift weights determines your body’s ability to recover and grow muscle. All of this said, you might assume that lifting weights every day must be a good thing, right? Not so fast.
Meet the Experts: Stephen Holt, C.S.C.S., personal trainer and strength coach for women over 50, Cara D’Orazio, C.P.T., personal trainer and owner of C.G.M. Fitness, W. Zach Smith, D.P.T., founder and owner of HIDEF Physical Therapy and Kristina Turnure, C.P.T., certified personal trainer and founder at Built and Balanced.
Below, experts explain how weightlifting works and how often you should lift weights, depending on your goals.
Is it OK to lift weights every day?
“Although competitive athletes lift everyday, the average person probably should not,” explains Stephen Holt, C.S.C.S., personal trainer and strength coach for women over 50. “Muscles get bigger and stronger only in the recovery phase.” So, days off or days with simpler movement like walking and stretching are actually crucial to creating strength training results. Allowing muscles time to recover and rebuild will also help prevent burnout and injury, adds Cara D’Orazio, C.P.T., personal trainer and owner of C.G.M. Fitness.
In fact, some studies show “a diminishing return after four sessions per week with increased pain and soreness,” says W. Zach Smith, D.P.T., founder and owner of HIDEF Physical Therapy. “There are even some more recent studies that show lifting over five times per week reduces longevity.” There’s also such a thing as overtraining syndrome, which happens when you exercise too often and can cause pain, unexpected body changes, anxiety, poor sleep, and a weakened immune system.
The benefits of weight lifting
When done in moderation, there are lots of benefits to weight lifting, our experts say, including, but not limited to:
Increased muscle mass and strength
Improved bone density, reduced osteoporosis risk
Enhanced metabolism and weight management
Improved joint health, reducing injury risk
Mental wellness
Improved heart health
Improved sleep
How often you should lift weights
The American College of Sports Medicine and the Centers for Disease Control and Prevention recommend that the average person lift weights or strength train twice per week. That recommendation can change depending on your goals. Most important is that you allow room for rest and cardio in between.
How often you should lift weights to build muscle
If you want to actively build muscle, you may want to lift more frequently. “Most bodybuilders lift six days a week,” says Holt. If you’re just looking for a little boost beyond two sessions weekly, a third weekly session will likely improve of strength and muscle growth, he adds.
Advanced lifters can go between four and five times per week “with an emphasis on muscle group splits to maximize muscle growth,” says Kristina Turnure, C.P.T., certified personal trainer and founder at Built and Balanced. In other words: “Split workouts into four upper-lower, push-pull days and one cardio/core or functional core and mobility day,” she adds.
How often you should lift weights to lose weight
“Muscle is more metabolically expensive than fat, meaning it burns more calories at rest,” says Turnure. So the more muscle you have, the more calories you can burn. That said, there is a fine line to walk between muscle growth and weight loss. So, she recommends hovering in the lifting three to four times a week area with three full-body days or alternating upper and lower body “to achieve body recomposition, fat loss, and strength gains.”
Disadvantages of weight training
When weight training is done properly, it’s generally beneficial. If you have particular health risks or physical limitations, recruiting professional help is a good idea to prevent injuries. As previously mentioned, it’s also possible to overtrain, but as long as you keep a balanced weight lifting schedule and proper form, the pros should outweigh the cons.
The bottom line
Most people of average fitness levels should lift weights two times per week. Those with muscle growth and/or weight loss goals can go for three to four sessions weekly, and those with advanced strength training goals may lift weights up to six times weekly.
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