How Often Should You Train?

The answer depends on two factors: your goals and your training experience. Here’s how to strike the perfect balance between work and recovery.

Beginner: If you’ve been training for less than a year, you can maximize your gains with two to four workouts a week. Aim for 5 to 10 sets per week per muscle. More isn’t better! Your muscles and joints need time to adapt to the stress of lifting. 

Intermediate: After a year of consistent lifting, you’ll see your best progress with three to five workouts a week, and 10 to 20 sets per week per muscle group.

Advanced: Once you pass three years of focused training, you’ll probably need to work out four to six days a week to make solid gains. That said, an advanced lifter with modest goals doesn’t need to train as much as an aspiring bodybuilder. Three workouts a week still might be enough.