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
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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:
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: