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All About Weight Lifting Frequency

How Often Should I lift Weights?

As with pretty much all areas of fitness, you're better off to start slow and gradually work your way up. This will help your body adapt, and will keep you from being too sore or tired to work out the next time you're scheduled to.

The specific answer to this question largely depends on how fit you are, and how you choose to break up your workouts. Your schedule may dictate how often you can work out, which then will determine what those workouts look like.

Below are some typical examples, but the variations on these are pretty much endless. Find one that most fits your fitness level and schedule and adapt it as appropriate:

Weight Lifting Workout Frequency

Suggested Workout

Weekly

Good for beginners, but don't expect very fast results. Also good for maintenance when time is short.

Do exercises for your entire body on one day
Focus on core weight lifting exercises.

2 Times per Week

Recommended for beginners. Gives you enough work but also allows for rest. Once your body adapts you'll need to add a bit more.

Do exercises for your entire body on one day
Focus on core weight lifting exercises

3+ Times per Week

(this variation uses opposing muscle groups)

Not recommended for beginners. Good for those whose bodies are at a decent fitness level.

Chest and Back exercises one day.
Shoulder ,biceps, and triceps exercises the next day.
Leg, calf, and abdominal exercises the third day.
After that, regardless of how many more times you work out during the week, start over at the top of this list.

3+ Times per Week

(this variation uses muscle groups that work together)

Not recommended for beginners. Good for those whose bodies are at a decent fitness level. Notice how the body parts are grouped differently than in the above table cell.

Chest, Shoulder, and Triceps exercises one day.
Back and biceps exercises the next day.
Leg, calf, and abdominal exercises the third day.
After that, regardless of how many more times you work out during the week, start over at the top of this list.

Keep in mind that you'll want to be working in aerobic exercise and stretching in to your workout, either on other days or the same days as these weight lifting workouts. You can do all three during the same workout if you're efficient, but plan to spend 90 minutes exercising. If you do all three during the same workout, plan to spend 45 minutes lifting weights, 20-30 minutes on aerobic exercise, and 15 minutes stretching.

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