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GR8NESS expert Expert Reviewed
Female fitness athlete using dumbbell for back workout
Image by Alora Griffiths  / Unsplash
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How Often Should You Lift? [Quiz]

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We all have our reasons to start working out. Whether you’re looking to improve brainpower. Or your main goal is to lose weight. Or perhaps, fitness is a way for you to manage your addiction. At one point throughout your fitness journey, you ask the million-dollar question – how often should you lift?

The 2-3 Times per Week Rule

Most trainers recommend limiting strength training to 2-3 times per week. The ideal session lasts between 45 to 60 minutes, and quick warmup beforehand, followed by a gentle stretch at the end. However, as you schedule your strength training workouts, you must focus on full-body workouts.

Try movements like:

  • Squats
  • Lunges
  • Bicep curls
  • Overhead presses

To bring in the power of compound exercise and target multiple muscles at a time. Ideally, you want to focus on different moves on each strength session but repeat the same movements each week. Keep on this type of program for about four weeks before increasing your weights.

What If I Don’t Have Time?

In an ideal world, we would all hit the gym as many times as needed. However, life, obligations, and a busy schedule sometimes keep us away from the gym. If you’re on the group that can barely hit the weights one or two times a week, you don’t have to say no to lifting.

Try with a high-intensity interval training (HIIT) session one day and a full-body strength training session the other day. Keep in mind, 1-2 times a week won’t mean significant progress if your fitness goals are too ambitious. However, some fitness activity is best than none.

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Amanda
GR8NESS Writer
Amanda is a GR8NESS contributing writer who lives in celebration of self care, and endeavors to approach all things with a student mentality. Her love for the study of self-development is rooted in fitness, holistic wellness, and skin care. She is an advocate for mental health; and hopes to connect others to their own way of daring to care.
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