Strength Training: Recommended Amount and Advice

The Lift | Gabrielle Kassel

Strong Schedule: How Often Should You Strength Train? BOLD

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Gabrielle Kassel on May 18, 2022

This article is a repost which originally appeared on GREATIST

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· Strength training is an important part of maintaining health.

· It is recommended to train 3 days a week, though 4 to 5 days a week can offer more benefits.

· Compound movement provide more of a workout than isolation exercises.

This is a series where we break down simple fitness activities you can do anywhere — and not just do them, but do them right. With these helpful tips, you can take control of your exercise process at your pace.

Maybe you loathe lifting but have goals you wanna achieve. Maybe you’re worried you’re under- or overdoing it at the gym. Maybe your schedule is fuller than your Netflix queue.

Whatever your situation, you’re here because you want to know how often you need to do strength training to hit your goals.

Ahead, your answer.

The health benefits of strength training

Let’s get this out of the way first: Strength training zero days a week really isn’t an option. Even if you’re not interested in building a bulked-up trunk or hulk-like arms (no shade — to each fitness-er their own fitness goals), you should be strength training.

Why? Because the health benefits are LEGIT.

If you still need some convincing to get started, read on.

1. Stronger muscles, stronger heart

Whether you’re trying to run faster, hike a small mountain with a hot date, or dance for hours at the club later, strength training might just be the answer. Because yeppp, your aerobic fitness will benefit from some weight-room hangs.

Sure, lifting weights is known to build muscle and tone your physique. But, according to a 2013 research review, it can also increase your aerobic capacity — that is, it can help get blood, oxygen, and nutrients flowing to your muscles more efficiently.

In addition, strength training improves your lactic threshold.

“Lactic threshold is the amount of time it takes for your muscles to fatigue,” says Jordan Metzl, MD, a sports medicine physician and the author of Running Strong. Essentially, the higher your lactic threshold, the longer you can work out without getting tired. Go ahead and sign up for that race.

2. Injury prevention

Gaining strength also minimizes your chances of getting hurt. *Throws triumphant fist into the air*

“Strength training has been shown to increase bone density as well as increase the resilience of your tendons and ligaments,” explains Michael Boyle, a strength and conditioning coach and functional training expert in Boston. “So, not only are you simply able to lift more weight, but you’re also building resistance to injury.”

Strength training will strengthen your midline too. A strong midline = better balance. And better balance = reduced risk of falling and injuring yourself!

3. Can help with weight loss

Would your brain combust if you learned that you could hit your weight loss goals without stepping on a treadmill?

Welp, prepare for an explosion, because recent studies have shown that people who weight train can see fat and weight loss similar to those who spend the same amount of time doing cardio.

4. Improved mental health

Mental health is health! (If you read that punctuated by clap-hand emojis, you read it correctly.)

And guess what? Lifting things up and putting them back down is likely good for your mental well-being.

A 2013 study of 341 women found that participants who started strength training twice a week had better body image and began to enjoy physical activity more than before.

Also, in a small 2020 study in 24 adults, participants reported reduced anxiety symptoms after an 8-week resistance training program.

We need more and bigger studies to learn more about these mental health benefits, but the results so far are encouraging!

How often do I have to lift to reap these rewards?

The short answer: 3 days per week.

Talk to almost any gym rat or trainer and they’ll tell you that’s the recommended number of times you should get your hands on some weights.

And for good reason: “When you work out 3 days a week, you’re working out often enough that you’re able to really learn the skill of lifting,” says strength coach and registered dietitian Albert Matheny, director of ARENA Innovation Corp and co-founder of SoHo Strength Lab in NYC. (Yes it is a skill!)

“Working out 3 days a week also allows you to prioritize both intensity in your workouts and recovery when you’re not exercising,” he says.

To top it off, strength training 3 days a week still allows adequate space in your schedule for other types of workouts, should that appeal to you.

That said, 1 or 2 days a week will still get you benefits

Can’t make it to the weight room more than once or twice per week? That’s not bad at all!

Lifting just once a week is enough to get some benefit, according to trainers.

“I have clients who only strength train once or twice per week, and they still see some significant results in strength,” says Noam Tamir, founder of TS Fitness.

“Once per week is enough to see some results for beginners and is usually enough for more advanced athletes to maintain most of their current strength gains,” adds Matheny.

But Matheny emphasizes that if you have the option of working out 2 days a week instead of one, it’s a good idea to do that! “The difference between working out once per week and twice is significant.”

Learning new lifts will be much easier, too, if you’re going twice per week than if you’re only going once. Again, learning how to lift is half the battle for new(er) lifters.

If you’re lifting twice per week, you can bring your full oomph to each and every session. Assuming you don’t work out on 2 consecutive days, that means you’re maximizing intensity.

For people training for marathons or triathlons, adding anaerobic (strength) training 2 times per week may even be more optimal than adding more days of strength training, according to Tamir.

Why? “Because the added strength will give the body the tools it needs to handle the repetitive stress of movements like running, cycling, or swimming while still leaving time in your schedule to train,” Tamir says.

You might meet your goals faster if you work out 4 or 5 days a week

If your fitness goals are strength-specific, you may benefit from strength training more than 3 days per week.

“If you have a goal, like ‘be able to squat X within X months’ or ‘increase overall muscular hypertrophy,’ strength training more could help you reach that goal faster,” says Matheny.

However, if you’re strength training more than 2 days per week, you’re going to want to rethink what each of those workouts looks like.

“The typical rule of thumb for programming is that if you’re strength training 1 to 3 times per [week], each workout should have a full-body emphasis,” says strength and conditioning coach Jake Harcoff. “But if you’re training more frequently than that, it makes sense to start incorporating splits into your program.”

In practice, that looks like training legs on Monday, back and biceps on Tuesday, and so on.

Lifting 6 or 7 days per week is pushing it …

TBH, if you’re reading this, you probably don’t need to be lifting 6 times per week.

“Strength training 6 to 7 times per week should most likely be left to the most elite lifters and longtime resistance trainers,” says Harcoff.

According to Harcoff, if you’re an average gym-goer, you’d benefit from going to the gym that often only if:

‧ you have only a short time to allocate to training (think: less than 30 minutes) each day
‧ your overall volume from the days you’re working out is low

Training this often isn’t recommended because it doesn’t give your body enough time to recover between sessions. And, as Matheny puts it, “If you’re not recovering, you’re not actually getting stronger.”

The best ways to get stronger

Regardless of how often you exercise, some training rules can help you reach your goals.

Do at least *some* compound exercises

What do the deadlift, squat, clean, and press have in common? They’re all compound exercises.

Compound exercises work multiple muscle groups at once and therefore offer greater bang for your buck than isolation exercises.

To understand the distinction, consider the difference between a front squat and a biceps curl. While a front squat works your calves, hamstrings, quads, glutes, core, back, forearms, and chest, the biceps curl works only your biceps.

Especially for folks who are crunched for time, compound exercises are the way to go to maximize strength (and fat burn) gains.

Boyle’s recommendation: Squeeze a variety of compound exercises that target different muscle groups (both upper and lower body) into every session.

Make do with what you’ve got

Sure, your options may be expanded if you’ve got a barbell or kettlebell handy, but it is possible to get a full-body strength workout without equipment!

If you can’t get to a gym, Boyle recommends combining movements like push-ups, pull-ups, planks, lunges, and squats.

Metzl agrees, adding that burpees, as well as plyometric jump squats and arm walkouts to push-ups, can be a nice way to switch things up. “These moves ramp up your metabolic furnace for the day,” he says.

Lift more weight

“Keep in mind the size principle: The higher the resistance, the more muscle recruitment,” says Tamir.

Meaning, you shouldn’t be reaching for the 3- or 5-pounders if you can actually lift 10 or 12 pounds with good form. The more weight you can lift safely, the more gains you’ll see.

Warm up properly

No, this isn’t just lip service — warming up actually is important.

“A proper warmup is crucial before kicking off a high resistance, high intensity workout, especially if you’re sedentary the rest of the day,” Tamir says.

Track your post-training activities too

“Proper nutrition is still king when it comes to getting the results you want,” says Matheny.

And that includes what you eat right after your workout. “Eating healthy carbs post-workout will replenish your glycogen levels and help your muscles recover faster,” Tamir says.

More important is the window for consuming protein. To maximize protein synthesis, Matheny recommends having 20 or more grams of protein within an hour of working out.

Bottom line

As far as strength training is concerned, doing something is better than doing nothing. The recommended frequency is 3 days per week for good gains.

Hitting the weight rack or the mat once a week may not be enough to reach your loftier goals. But any workout you do in the weight room – along with proper nutrition and hydration – is still enough to increase your overall health and fitness level.

And if you prefer to hit the gym more often, as long as you’re recovering properly, have at it!

 

 

 

 

 

 

 

 

 

 

 

Eat to Build Muscle – Foods and Diet Plan

The Bodybuilder’s Diet: 8 New Rules of Muscle Building

Pure gains.

By Jeff Csatari

This article is a repost which originally appeared on Men’sHealth

Edited for content

You can crank out heavy squats and curls until your quads and biceps scream for mercy, and still you can’t seem to build the muscle you want.

What’s going on?

If you’re struggling to grow muscle despite your dedication in the gym, your problem most likely isn’t your workout, but rather your diet and lifestyle.

Building muscle is a complex science. It’s a coalescence of your lifting, your nutrition, your hormones, and your rest. So, let’s assume you’re doing everything right in the gym—following a good program and pushing yourself hard. Keep it up.

But now let’s focus on the other stuff. Are you getting enough protein and calories? Are you supporting your endocrine system properly? Are you getting quality sleep? Tweaking these crucial variables will result in the kind of muscle that fills out a T-shirt—and then some.

“Nutrition is the cornerstone in building lean muscle,” says nutritionist and exercise physiologist Jim White, R.D. “If the protein isn’t there, it’s not going to help your muscles grow. If the carbs aren’t there, you’re going to feel sluggish. If the fat isn’t there, it’s going to affect energy levels and overall health.”

In short, it’s time to master the soft art of building hard muscle—meal time. Your diet needs to be strategically choreographed to accelerate the repair-and-grow process that follows that strenuous workout session you’re so proud of.

White knows the right formula. A former skinny athlete, he was a self-described “hard gainer,” frustrated by his inability to grow bigger and stronger and run faster. Then he took a hard look at his crappy diet: He ate like a bird. Rarely touched fruits and vegetables. He gravitated toward sugary processed junk.

His nutrition training opened his eyes to his problem, and he changed his body and his life. He started eating six meals a day, increasing his daily calories to 3,500 and began experimenting with different percentages of macronutrients until he found the sweet spot.

Suddenly, his energy skyrocketed, making his time in the gym more productive. Now he’s jacked—he added 70 pounds of lean muscle and saw huge strength gains. The guy who struggled to bench 65 pounds can now press 295.

White shares his story of total body transformation and the plan that got him there in the new book Men’s Health Best Meals for Muscle. Here’s a sample of White’s muscle building plan, below. To finesse your own massive growth spurt, grab a copy of Best Meals for Muscle; it’s full of White’s expert advice and tasty, easy-to-cook meals with the right macronutrient mix to fuel your transition.

1. Eat More Protein

The actual process of growing muscle, when cells rush in to rebuild your torn-down muscle fibers, happens not in the gym but after your workout, when you rest. And the composition of what you eat before and after you stress that muscle can mean the difference between building up the muscle or destroying it.

Making sure you’re eating enough protein is of paramount importance for two reasons:

1. Proteins deliver the amino acids that form the building blocks of muscle. When intense weightlifting breaks down muscle protein synthesis provides the proteins needed to repair that muscle and spur it to grow bigger.

2. Your body also looks to proteins to supply amino acids for producing hormones like insulin and human growth hormone, which can further drain protein reserves. A higher protein diet ensures you have more than enough to go around and shifts your body into an anabolic mode, one that builds tissues rather than breaking them down.

While the recommended daily allowance for protein is less than half a gram per pound of bodyweight, you should double that to a gram per pound of bodyweight to build muscle. That’s the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.

So, for example, a 160-pound man should try to consume 160 grams of protein a day in order to fuel muscle growth. One hundred sixty grams of protein looks like this: 8 ounces of chicken breast, 1 cup of cottage cheese, a roast beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.

2. Consume More Calories

If you’re weight training to bulk up, don’t eat like a guy who’s trying to lose weight. Growing a pound of muscle requires about 2,800 calories. That means you may have to overeat to consume enough calories to build size.

In fact, in some studies, researchers found that lifters with the greatest gains in muscle were the men who were the biggest eaters. White’s plan calls for boosting your calories to 3,000 a day. That’s a lot of food to consume in three squares, so White recommends you . . .

Eat Every 3 Hours (roughly)

By spreading your calories out over, say, six meals spaced about 3 hours apart, you’ll avoid that full-belly feeling that can make you sluggish, and you’ll ensure your muscles get consistently stoked with protein and carbs. Your body needs a constant supply of macronutrients and micronutrients to operate properly, especially when it is being taxed by intense exercise.

Shoot for about 30 grams of protein per meal. That’ll get most people into the proper range for muscle growth.

Get the Right Mix of Macros

Protein is critical, but it shouldn’t be a soloist when you’re orchestrating a plan for building mass. The other macronutrients, namely carbohydrates and healthy fats, influence muscle growth, too. By getting your macro ratio right, you can expect to see your gains skyrocket and avoid adding body fat even with the increase in calories, says White. Best Meals for Muscle makes hitting that holy grail ratio of 50 percent carbs, 25 percent protein, and 25 percent fat easy by translating it into ideal meal examples (and recipes) you can use to fuel your day.

Hydrate for More T

Exercise-induced dehydration slows your motor neurons. Not only will you feel fatigue sooner during a workout than you otherwise would, but your performance slips as well.

What’s more, a study in the Journal of Applied Physiology found that dehydrated weight lifters produced more of the stress hormone cortisol, while reducing the release of testosterone, the body’s best muscle builder.

Find Your Whey

Right after your workout, drink a whey protein shake that delivers about 25 grams of protein per serving. Whey digests more quickly than other types of protein, so it hits your muscles faster. Whey protein also has the highest concentration of the branched-chain amino acid leucine, which is required for protein synthesis.

Have a Banana Before a Workout

Or some Greek yogurt. Or a low-sugar sports drink. All are rich in electrolytes, which help your muscles contract. Exercise depletes electrolytes fast. Be sure you don’t run short and cramp up.

Time Your Meals

If you’re serious about packing on more muscle, get serious about being more disciplined about when you eat. You can start by creating a meal plan and sticking to strict meal times. Begin refueling shortly after you wake up and stop eating three hours before going to bed. Remember, your body repairs and builds muscles as you sleep. Eating just before bed can disrupt your sleep and throw a monkey wrench into that crucial repair process.

Men’s Health Best Meals for Muscle is full of ready-to-serve meal plans and recipes that take the guesswork out of feeding your muscles the right amounts at the right times.