For most people, two to three days of strength training a week is enough to make real progress. More is fine if you recover well and enjoy it. Fewer than two makes progress slow. The best number is the one you can repeat week after week.
For general health, U.S. government guidance for adults, as summarized by the CDC, calls for muscle-strengthening activity on at least 2 days a week, alongside aerobic activity. That is a floor, not a ceiling. Your goals, schedule and recovery decide where you land above it.
The quick guide
- 2 days a week: a solid start, good for busy weeks and maintaining strength.
- 3 days a week: the sweet spot for most beginners and busy professionals.
- 4 days a week: a good option if you like training and recover well.
- 5 or more days: possible, but it takes planning, and it is not needed for most goals.
Why more is not always better
Muscles get stronger when they recover, not while you are lifting. Training adds stress. Rest, food and sleep let your body adapt. If you train hard again before you have recovered, you risk plateaus, sore joints and burnout.
That is why days off are part of the plan. Read more in recovery, rest days and sleep.
How to choose
Ask yourself three questions:
- 1What is my goal? General strength and health need less than a specific performance goal.
- 2How much time do I really have? Pick a frequency you can hit on a bad week. See a plan for a busy work week and travel.
- 3How well do I recover? Sleep, stress, age and food all matter.
If you are new, start at two days and add a third after a month or so.
Sample weeks
Two days: full body, twice
- Day A: squat, push, pull, carry
- Day B: hinge, push, pull, core
Spread them out, like Monday and Thursday. A good choice when time is short. The 30-minute workout works well here.
Three days: full body, three times
- Monday: squat focus, plus push and pull
- Wednesday: hinge focus, plus push and pull
- Friday: a mix, or a lighter version of Monday
Full body three days a week is a classic for a reason. You practice each pattern often, and you get a day of rest between sessions.
Four days: upper and lower
- Monday: lower body (squat and hinge)
- Tuesday: upper body (push and pull)
- Thursday: lower body
- Friday: upper body
Each muscle group gets worked twice a week, and each session is shorter.
What about cardio and walking?
Strength is only part of the picture. Walking, easy cycling, swimming or anything that gets you moving counts. In a typical week, you might do two or three strength sessions and add a few easy walks. Beach walks and bike rides help here; see staying active in Venice, Marina del Rey and Santa Monica.
Government guidance also recommends aerobic activity for adults, with 150 minutes of moderate-intensity activity a week as the headline figure. Check with your doctor about what is right for you.
How long should each session be?
Thirty to sixty minutes is typical. A focused 30-minute workout can do plenty, and a one-hour coached session gives you time for a warm-up, main work and a finisher. Shorter sessions done consistently beat long sessions skipped.
Signs you are doing too much
- You are always sore, or your joints ache
- Your lifts are going down, not up
- You sleep badly or feel wired and tired
- You dread every session
- Your mood and appetite have changed in an unwelcome way
Cut back for a week and see how you feel. If it does not improve, talk to your doctor.
Signs you can do more
- You finish sessions feeling fresh
- You recover quickly between workouts
- Your weights and reps are climbing steadily
- You enjoy training and want more
Add a day or an extra set before you add a lot more. Use the progression guide to add carefully.
What about "training split" debates?
You will find lots of arguments online about the best split. For most people, the difference between the options is small compared to the difference between training and not training. Pick a plan that fits your schedule, work hard and be consistent. A split that matches your life beats a perfect one you cannot keep.
Adjusting for age
Older lifters often do well with two to three full-body sessions and slightly longer recovery. If you are in your 40s, 50s or beyond, read strength training over 40 and 50.
When you have a coach
A trainer changes this equation, because someone is watching how you respond. Garrett builds custom programming around your goals, space and schedule, and adjusts as you go. Many people train with him once a week and follow a simple plan on their own days. Single sessions are $175, and packages bring the per-session price to $165 or $150; see personal training packages explained. If you are in Venice, Marina del Rey or Santa Monica, you can book a session.
Train with Garrett
Book an in-home session
One hour, one-on-one, at your home in Venice, Marina del Rey, or Santa Monica. Your first session is an assessment. Single sessions are $175, with packages from $825.
This article is general information, not medical advice. Talk to your doctor before starting or changing an exercise or nutrition plan, especially if you have an injury or a health condition.