Member Question: “How many times a week should I lift weights?”
I get asked this question all the time, and since I was asked recently by a MOB member, I thought I would share the answer here!
How many times a week should you lift weights?
Two. At least. That's the easiest answer that applies to almost anyone.
If you're just beginning, you need a minimum of two. If you're training super hard each time, still two. If you're training moderately, two is definitely the minimum. If you're doing cardio also, doesn't matter -- two sessions a week for strength. If you want to build muscle? Yes. If you want to build up your bone density? Yes. If you want to increase your daily function but you don't want to "get big," still two. You get my point. You can change how you strength train slightly and you can add days depending on what your goals are. But at the end of the day, two is the minimum. How much time? Thirty minutes, if you're efficient, will give you time to do a warm up and three to four sets of three to four exercises. If you like to take your time and take longer rests, well 45-60 minutes might be for you. You can get a solid strength session done in 20 minutes, but it takes particular skill to build the right program that fits that time frame.
HOW should you strength train?
Let's also be on the same page about something: I'm talking about lifting weights, and doing so in a way that requires an effort level that's closer to your maximum than not. If level 10 is max effort, that means about level 7-8 here. For some people and some exercises, bodyweight offers the appropriate stimulus. However, more often than not, external weight is required to get the job done!
Quick note on a recent study . . .
**Two hours after writing the above, I read about a study that was just published last month recommending 90-119 minutes of strength training per week. They looked at data from almost 150,000 people over 30 years in relation to strength training and longevity. The conclusion? Ninety to 120 minutes was the most effective amount of time per week to decrease all cause mortality. I still stand by my original x2 for 30-minute answer for three reasons:
They didn't look at how best to divide up that 90 minute minimum, for example whether two 45 minute sessions or three 30 minute sessions was more effective. They also didn't look at how intense the sessions were (this is a big one).
When people ask how often they should train, it's not usually about wanting to live longer. It's because their body hurts, they want be able to play with their grandkids, or they want defined triceps. The average person isn't actively trying to maximize the influence on their all-cause mortality. You want to just feel better, don't you?
Factors outside the strength sessions themselves make big impacts on the results of those strength sessions. How physically active or sedentary someone is can affect the impact of the strength sessions. Nutrition will 100% impact the results of strength sessions. Presence and awareness during the strength workouts can make a huge difference in the results as well (this is anecdotal but very real). All of this to say, you can do 120 minutes a week of strength training over 4 sessions and still not get the same positive results as someone doing 60 minutes a week over two sessions. There are way too many external factors.
So what should you do? A minimum of two, 30-minute weight training sessions that involve strength efforts about 75-85% of your maximum effort. Don't overthink it!!