Depending on your fitness level, you may start with bodyweight workouts or you might be ready for more high-intensity strength workouts. No matter the workout you're doing, Heather recommended strength training two to three times a week if your goal is to build muscle.
"If you're very advanced and you need much more concentration in terms of continuing to develop, whether it's gaining more muscle mass or improving your performance with a specific skill or sport, then it might require [strength training] more often," Heather said. For example, if you're trying to make your country's Olympic track and field team as a 100-meter sprinter, you may need to strength train five to six times a week.