How often should i lift weights each week

For individuals new to weight training, Andrew Huberman recommends doing enough sets per muscle per week to activate muscle growth and strength enhancement. Beginners who are untrained should aim for five sets per week at 30% to 80% of their one-repetition maximum (1RM) to at least maintain muscle size and strength. For general muscle strength improvement, a range of two to 20 sets per week is suggested, depending on whether you're trained or untrained 1.

Frequency can vary widely, and another approach known as the three by five protocol involves three to five exercises per workout, performed three to five times per week. However, due to recovery capacity or time constraints, some individuals may find it impossible to train specific muscle groups three to five times each week. Instead, adapting the workout volume and intensity as per individual capabilities and recovery is essential 2.

For trained individuals, the data points to a range between five to 15 sets per week being beneficial for most people. However, the exact volume depends on the individual's ability to generate force, with some being efficient even with fewer sets 3.

Dr. Andy Galpin also mentions that training should be periodized with slight increases in intensity or volume, followed by deloading. A generally good frequency for muscle building is twice per week per muscle group, although you can train daily for strength if desired. For hypertrophy, anywhere from five to 30 reps per set can induce muscle growth, provided the sets are taken to muscular failure or close 4 5.

The specific number of sets and frequency of weightlifting should be tailored to match your goals, recovery ability, and other commitments such as work and family. Consult a fitness professional to find the best weight training schedule that fits your situation.

For individuals who are new or untrained in resistance exercise, Andrew Huberman recommends at least five sets per muscle group per week to maintain muscle size and strength. If you're looking to increase strength, you may need to perform anywhere from 2 to 20 sets per week, and this volume can be divided across multiple workouts. A typical resistance workout should last between 45 to 60 minutes 1 2.

For those who have been doing resistance training for a while and are accustomed to generating significant force, the volume of work may extend up to 25 or 30 sets per week, although this will vary based on the individual's strength and training efficiency 3.

In terms of training frequency, the three by five protocol entails doing three to five exercises per workout, for three to five sets per exercise, and doing these workouts three to five times per week, although personal recovery capacity must be taken into account to avoid overtraining 4. Some people may not have the recovery capacity or time to train muscle groups three to five times per week, so adjusting the volume and intensity according to personal recovery and other lifestyle commitments is vital.

Dr. Andy Galpin suggests for those doing a full body split or another high-frequency program, hitting muscle groups efficiently in a shorter period, about three days a week can be sufficient for most. Keeping workouts within 40 minutes to one hour can also help manage fatigue and ensure adequate recovery 5.

Consistency in training is key, but the right balance should be found based on individual needs, goals, schedules, and recovery capacity. Keep in mind that these guidelines offer a flexible framework rather than a strict rule, and listening to one's body while progressing in training is crucial. Always consider consulting a fitness professional for personalized advice.