You don't need to strength train every day to build muscle, but you do need to make a commitment to see results. "The American College of Sports Medicine (ACSM) recommends that strength training should be performed a minimum of two nonconsecutive days each week," Nicolas Hatamiya, DO, a sports medicine physician and assistant team physician for the UCLA Department of Intercollegiate Athletics, told POPSUGAR.
He added that each workout should consist of eight to 10 exercises. Specifically, the ACSM recommends multi-joint movements that target major muscle groups, otherwise known as compound exercises. Here's a list to get you started.