How often should I do strength training?

Strength training, also known as resistance training, challenges your muscles by requiring them to contract against an outside force. It is an important form of exercise that helps enhance muscle growth and minimize muscle loss. It can also promote better balance, stability, coordination and core strength. Strength training can be done with weights, resistance bands or even your own body weight.

It is recommended that most people include strength training in their weekly exercise plan but have you wondered how often or at what intensity you should train? Does strength training need to be performed daily? How long should a training session last? Should I focus on my whole body or on one muscle group?

Strength training recommendations

Every individual's health and wellbeing goals are different and that includes strength training goals. However, there are general recommendations that can act as a basis if you are ready to add strength training to your exercise program.

Generally speaking, it is recommended that individual's include full-body strength training 2x per week. Include compound exercises (exercises that work more than one muscle group) for an efficient workout that builds strength and co-ordination. Body weight squats or dead lifts with weights are examples of compound exercises.

As you slowly build your strength and endurance you can add an additional day or two of strength training and increase your intensity, as long as you still provide your body with an adequate number of rest days. Failing to rest sufficiently will decrease your progress and increase your risk of injury.