How Many Times a Week Should You Strength Train to Get Stronger and Healthier?
How Many Times a Week Should You Strength Train?
At BARCH, one of the most common questions we hear is: "How often should I strength train to get stronger, improve my health, and maintain or increase muscle?" The answer isn’t as simple as a one-size-fits-all number, but there are key principles, supported by research, that apply to everyone—whether you're a beginner or a seasoned lifter.
The Sweet Spot for Strength Training
Research consistently shows that training each muscle group 2-3 times a week is ideal for building and maintaining muscle. A 2016 meta-analysis published in the Journal of Sports Sciences found that twice-weekly training per muscle group resulted in greater hypertrophy (muscle growth) compared to training each muscle group just once per week.
This doesn’t mean you need to be in the gym five days a week—splitting your training sessions smartly can make it manageable.
For example:
2 days per week: Full-body workouts targeting all major muscle groups are efficient and effective.
3-4 days per week: Combining upper and lower body splits or full-body sessions allows for more volume and variety.
Why Strength Training Matters
Strength training isn’t just about lifting heavier weights; it’s about long-term health benefits, backed by evidence:
Increased muscle mass: A 2019 review in Frontiers in Physiology highlights how resistance training preserves and increases muscle mass, which is crucial for maintaining a healthy metabolism as we age.
Bone density improvements: Studies published in Bone journal confirm that resistance training increases bone mineral density, reducing the risk of osteoporosis.
Joint health: Research in Sports Medicine has shown that resistance training strengthens the muscles supporting joints, improving mobility and reducing pain.
Longevity: A 2022 study in the British Journal of Sports Medicine found that adults who engaged in strength training at least twice a week reduced their risk of all-cause mortality by 20%.
How Consistent Do You Need to Be?
The key to success is consistency over intensity. Aiming for 2-3 strength-focused sessions each week will keep you on track for noticeable results over time. Life gets busy, but even one well-structured session a week is better than none.
Adaptation: Progress builds over months and years, not just weeks. A study in Medicine & Science in Sports & Exercise emphasizes that sustained resistance training yields the greatest long-term health benefits.
Avoiding Muscle Loss
For those worried about losing muscle with age, regular strength training is crucial. A 2011 study in The American Journal of Clinical Nutrition highlights that muscle loss (sarcopenia) can begin as early as your 30s, accelerating in later decades if you’re inactive. However, consistent resistance training has been shown to slow or even reverse this decline.
This Is Why We Lift in Conditioning Too
At BARCH, our programming includes lifting weights during conditioning sessions, not just in traditional strength blocks. This approach ensures that you're applying progressive overload—a key factor in building strength—while improving your overall fitness. Even in a high-intensity setting, movements like deadlifts, kettlebell swings, and presses help you get stronger, prevent muscle loss, and enhance performance.
This blended model is particularly effective for those with limited time, as it allows you to build strength while working on cardiovascular endurance and overall conditioning.
What We Recommend at BARCH
Start with 2 sessions per week if you’re new or coming back from a break.
Gradually build to 3-4 sessions a week as your recovery and capacity improve.
Track your progress using tools like SugarWOD to stay accountable and motivated.
At BARCH, we emphasize no ego training—meaning we focus on proper form and progressive overload rather than chasing numbers. Remember, the goal is to be stronger, healthier, and more resilient, not just to "win" a workout.
By training consistently, you’ll not only achieve your fitness goals but also build habits that improve your quality of life for decades to come.