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How Often Should I Work Out to Build Muscle?

I'm a Trainer, and This Is How Often You Should Work Out If Your Goal Is to Build Muscle

Building muscle isn't as simple as it sounds. It's going to require dedication, changes to your nutrition, recovery (this is extremely important), and time. If your goal is to build muscle and you're not sure where to begin, start here.

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What Style of Training Should I Do to Build Muscle?

The best way to build muscle is to begin strength training. Because you're working with resistance (that's the weight you're using), your muscles will be under tension and micro tears will happen (you won't feel this), and then they'll repair and become stronger. Sounds simple, but it's more complex.

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How Often Should I Strength Train to Build Muscle?

Strength training with superlight weights once a week won't help you build muscle. In general, I recommend that a beginner — someone who has never lifted weights, is new to working out, or lifts once in a blue moon — start with two to three strength workouts a week. You don't want to start off with too much too soon, so be sure to listen to your body. Here's an example of a week of workouts for beginners:

  • Monday: legs
  • Tuesday: rest
  • Wednesday: upper body
  • Thursday: rest
  • Friday: conditioning
  • Saturday: rest or cross-train
  • Sunday: rest or cross-train

If your fitness level is intermediate, you should aim for three to four strength sessions a week. If you're advanced, you can do five strength sessions a week. Here's an example of a week of workouts for someone who is at the intermediate or advanced level:

  • Monday: legs
  • Tuesday: upper body
  • Wednesday: rest
  • Thursday: total body
  • Friday: conditioning
  • Saturday: rest or cross-train
  • Sunday: rest or cross-train
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The Best Muscle-Building Exercises

Now that you know how often you should be strength training, you may be wondering what the best exercises to build muscle are. In my opinion, there isn't one best exercise; it will vary depending on your ability and how your body responds to the exercises.

For example, power cleans are a great exercise, but a beginner will more than likely be unable to do them. Instead, start with other compound exercises — multijoint exercises that work groups of large muscles, like squats, deadlifts, and push-ups.

If you aren't sure how to program your workouts, no worries. Here's a four-week training plan that will teach you the fundamentals of strength training and help you build muscle. If you're more advanced, try this four-week program for muscle-building.

Finally, if you aren't sure how heavy your weights should be, check out this guide to selecting weights.

Image Source: Getty / Mikolette

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