The benefits of strength training are many: building muscle, increasing strength and muscle mass, developing joints and bones, and much more. But how often should you work out in order to reap these benefits? In this article, you'll not only learn the basics of strength training, but you'll also find out how often you should train.
The fundamentals of weight training
Bodybuilding has a few basic principles that you should know before you start. Indeed, this sport is based on five fundamental principles, namely:
- Progressive overloading;
- Adaptation;
- Specificity;
- Recovery;
- Food.
The progressive overload
In order for your muscles to grow, you need to subject them to heavier and heavier loads over time. This means that it is important to constantly increase the load you lift or the number of reps you perform.
The adaptation
Your body reacts and adapts to the effort you put into it. If you lift the same weights every week without changing your exercises, your body will eventually adapt and you will no longer see gains in strength or muscle mass. It is therefore important to regularly change your training program to continue to progress.
Also read: Crossfit or weight training: what are the differences?
The specificity
To get results in a specific area, you must train in a specific way. If you want to develop your strength, you need to train with heavy loads and few repetitions. If you want to improve your muscular endurance, you need to train with light loads and many repetitions.
Recovery
Rest and recovery are essential for your muscles to repair and grow. It is important to give your muscles enough time to recover between workouts.
The food
A healthy, balanced diet is essential to provide your muscles with the nutrients they need to grow. Protein is especially important for muscle growth.
By following these basic principles, you can maximize the results of your strength training.
How often should I work out?
How often you should work out depends on several factors. These include your current fitness level, your weight training goals and your schedule. However, most experts recommend strength training at least two to three times a week for optimal results.
If you are a beginner, it is recommended that you start with two strength training sessions per week to allow your body to adapt to the exertion and to recover between sessions. As you progress, you can increase the number of sessions to four or five times a week.
If your goal is to build muscle mass, you may want to do more strength training sessions per week. This will increase the volume of your workout and stimulate muscle growth. However, make sure you give your body enough time to recover between sessions.
Finally, it is important to remember that weight training is only one aspect of your training program. The ideal is to entrust your weight training program to a sports coach. The latter will be able to offer you a program adapted to your physical condition.
How hard should I work out?
Weight training intensity refers to the amount of effort you put into each repetition, set and workout. The intensity of strength training can vary depending on your goals and current fitness level.
Build muscle mass
If your goal is to build muscle mass, you should aim for high intensity by lifting heavy loads with a lower number of reps. You should try to use weights that allow you to do between 6 and 12 reps per set, and you should do between 3 and 6 sets for each exercise.
Develop your strength
If your goal is to build strength, you should also aim for high intensity using heavier weights and doing a lower number of reps. You should try to use weights that allow you to do between 1 and 6 reps per set, and you should do between 3 and 5 sets for each exercise.
Develop muscular endurance
If your goal is to build muscular endurance, you should aim for a lower intensity by using lighter weights and doing a higher number of reps. You should try to use weights that allow you to do between 12 and 20 reps per set, and you should do between 2 and 3 sets for each exercise.
Ideally, you should progress gradually in the intensity of your strength training. Start with a weight that allows you to do good quality reps, then gradually increase the load when you are ready.
What are the reasons for not working out every day?
It is not recommended that you work out every day, as this can have the opposite effects of what you are hoping for.
For a better recovery
The first reason you shouldn't train every day is that you won't have enough time to recover. Recovery is essential for building strength and endurance. It also keeps you from getting injured. If you train every day, you may not have enough time to recover between workouts and you will find yourself at risk of injury.
To work efficiently
The second reason you shouldn't train every day is that you won't train hard enough. If you train every day, you may end up working the same muscle groups and doing the same exercises. This means you may not stimulate your muscles enough and not get the results you are looking for.
To avoid overtraining
The third reason is that you avoid overtraining. Overtraining occurs when you exercise your body beyond its ability to recover. This can lead to injury, chronic fatigue, decreased physical performance and decreased motivation to train.
Strength training is an intense form of exercise that causes muscle micro-injuries. To repair these injuries and build muscle, the body needs time to recover. If you exercise the same muscle groups every day, it can lead to muscle fatigue, decreased performance and increased risk of injury.
To not get bored
Finally, the fourth reason why you should not train every day is that you may get bored. If you do the same thing every day, you may get bored very quickly and not want to work out anymore. It is important to vary the exercises and muscle groups you work to keep your interest and your workout interesting.
You need to make sure that you take enough time to recover between workouts. It is also important to work hard enough and vary your exercises in order to maintain your interest and keep your training interesting.
How many times a week to work out: summary
It is important to find a balance between strength training and diet for optimal results. Weight training can be done three to four times a week for lasting results and better physical and mental health. It is important to stick to your training plan and make sure that each session is followed and completed. Strength training can be a great way to work out and take care of your health, as long as it is done regularly and properly.
