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Here's How Much You Need To Strength Train Depending on Your Goals

A fitness pro breaks down how much you should strength train to achieve your personal goals.
FACT CHECKED BY Alexa Mellardo

Embarking on a fitness journey requires hard work, dedication, perseverance, and adjusting your approach to align with what you'd like to accomplish. I often remind my clients that their unique goals serve as markers on the path toward improved health, strength, and vitality. Among the many facets of fitness, strength training stands as a reliable option, offering an array of benefits tailored to suit your fitness needs. However, the frequency and intensity of your strength endeavors must harmonize with your specific objectives. That's why I'm here to break down how much to strength train depending on your goals.

Strength training serves as a versatile tool with the benefits of improved health, resilience, and vitality. By aligning the frequency and intensity of strength work with your unique objectives, you unlock the potential for transformative growth and progress. Whether your goals encompass building muscle, enhancing flexibility, or embarking on a weight-loss journey, the incorporation of strength exercises into your regimen propels you toward enduring wellness and strength.

Keep reading to find out how much to strength train depending on your goals. And when you're finished, be sure to check out I Tried 3 Pairs of Brooks Running Shoes & One Beats the Rest by a Mile.

How much to strength train to build muscle:

fit man demonstrating how to build muscle at gym machine

For those seeking to sculpt their physique and amplify muscle mass, consistency becomes the cornerstone of progress. The journey to muscle hypertrophy requires a strategic approach, necessitating at least three to four strength training sessions per week. These sessions should prioritize compound movements that engage multiple muscle groups, coupled with targeted exercises to address lagging areas. By adhering to a regimen of progressive overload and allowing ample time for recovery, you pave the path toward substantial muscle gains.

RELATED: 8 Tips for Boosting Muscle Growth After 50, According to a Trainer

Strength training for flexibility:

woman doing dumbbell squats, concept of strength exercises for women

Contrary to popular belief, the benefits of strength training extend far beyond sheer muscle mass. Embracing the iron not only fortifies the body but also enhances its suppleness and range of motion. Incorporating strength training into your routine at least two to three times per week can yield profound flexibility benefits. Dynamic stretches interspersed with resistance exercises promote joint mobility and muscle elasticity, fostering a body that moves with grace and fluidity.

RELATED: 5 Strength Workouts To Speed Up Belly Fat Loss

Strategic approach to weight loss through strength training:

fit woman doing pushups, concept of simple strength exercises for a slim and slender body

In the quest for weight loss, strength training emerges as a potent ally in sculpting a leaner, more resilient physique. Crafting a regimen that combines cardiovascular exercise with strength training sessions two to three times per week can yield transformative results. By integrating compound movements and high-intensity intervals, you stoke the metabolic furnace, igniting fat loss and preserving lean muscle mass. This strategic approach not only sheds excess weight but also cultivates a metabolic environment conducive to long-term success.

RELATED: 10 Best Total-Body Exercises To Look 10 Years Younger After 40

Strength training to preserve muscle mass:

mature man doing dumbbell exercises, concept of strength workouts for men over 60

In times of transition or periods of reduced activity, safeguarding hard-earned muscle mass becomes paramount. Sustaining strength training sessions at a frequency of two to three times per week can thwart the ravages of detraining and preserve muscular integrity. Employing a repertoire of resistance exercises coupled with strategic nutritional interventions fortifies the body against catabolic forces, ensuring that your gains remain steadfast in the face of adversity.

Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler