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