"Typically, a person can aim to build muscle by exercising with heavy weight anywhere from three to four times per week," Felix said. For people who have never lifted before, I generally advise beginning with two to three strength sessions a week in order to get acclimated to the load and stress on the body. Most importantly, I don't want clients feeling so sore that it's hard for them to move a few days after a strength session. For people who are more conditioned, I recommend doing a minimum of three strength sessions a week.