For most people, the recommended frequency for lifting weights is about two to three days per week. This schedule allows for recovery and muscle growth while improving overall strength, balance, and coordination. Strength training all major muscle groups two or more times a week at moderate or higher intensity is advised for general health benefits. If the goal is to build muscle, lift more frequently—three to four days a week can help, ideally with workout splits targeting different muscle groups on different days. Advanced lifters might train four to six times per week , also using muscle group splits to maximize growth. Lifting weights every day is generally not recommended as it increases the risk of overtraining and injury. Recovery days are crucial to allow muscle repair and avoid burnout. Daily bodyweight or lighter exercises like yoga or Pilates might be safe but heavy lifting should have recovery intervals of at least 48 hours between sessions for the same muscles. In summary:
- General fitness and health: 2-3 days per week
- Muscle growth: 3-4 days per week
- Advanced training: 4-6 days per week with muscle group splits
- Avoid daily heavy lifting to prevent overuse injuries and allow recovery.
