Most fitness enthusiasts who engage in resistance training aim to build muscle mass. Whether you're a beginner or a seasoned lifter, understanding the optimal frequency of weight training sessions is crucial for maximising muscle growth while avoiding overtraining. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained how often you should hit the weights to achieve maximum muscle gains.
Tips To Maximise Muscle Growth
According to Harvard Health Publishing, after reaching the age of 30, men typically experience a decline in muscle mass, with a loss ranging from 3-5% per decade. Additionally, the levels of the muscle-building hormone testosterone gradually decrease after the age of 40. However, you can mitigate this natural decline and potentially even reverse it. The key lies in engaging in weightlifting exercises consistently, for an adequate duration, and with sufficient intensity.
Consider Individual Factors
Before determining your training frequency, you should consider individual factors, such as your training experience, age, recovery ability, and lifestyle constraints. Arora said, "Beginners may benefit from starting with fewer sessions per week to allow their bodies to adapt, while experienced lifters may require more frequent training to continue making progress."
Focus on Progressive Overload
"The principle of progressive overload remains paramount for muscle growth regardless of how often you train. Progressive overload involves gradually increasing the intensity, volume, or complexity of your workouts over time to continually challenge your muscles and stimulate growth", added Arora. Whether you train two, three, or four times per week, ensure that each session pushes your limits and promotes adaptation.
Also Read: Muscle Mass And Metabolic Rate: Expert Explains The Connection And Tips To Increase Metabolism
Quality Over Quantity
It is important to understand that it's not just about the number of training sessions per week but also the quality of each workout. Hence, you should focus on executing exercises with proper form, maintaining tension in the muscles, and achieving a sufficient level of intensity to stimulate growth. The results of a well-structured, focused workout will be better than those of haphazard, unfocused sessions.
Listen to Your Body
Arora highlighted, "Don't forget to pay attention to your body's signals and adjust your training frequency accordingly. While consistency is essential for progress, it's equally important to allow for adequate recovery between sessions. Overtraining can lead to fatigue, increased risk of injury, and impaired muscle growth. Click here to learn more about overtraining."
Frequency Guidelines
The ideal frequency for muscle growth training may differ based on individual factors and goals. However, as a general rule, most people can benefit from weight training two to four times every week. A split routine, where various muscle groups are trained on separate days, can allow sufficient recovery time while still targeting each muscle group multiple times within a week.
Also Read: 5 Eating Habits To Regain Muscle Mass As You Age
Periodisation
It's important to incorporate periodisation into your training program to optimise muscle growth and prevent plateaus. Periodisation involves systematically changing training variables such as intensity, volume, and exercise selection over time to promote continual adaptation. This can include alternating between phases of higher and lower training frequency to manage fatigue and stimulate new muscle growth.
Recovery and Rest
Remember that muscle growth occurs during periods of rest and recovery, not just during training sessions. Adequate sleep, nutrition, hydration, and stress management are essential factors that influence recovery and muscle growth.
According to Harvard Health Publishing, you should ensure there's a minimum of 48 hours between workout sessions to allow for optimal muscle recovery. For those who prefer splitting their workouts into two parts, such as upper body and lower body, you can alternate between upper-body exercises one day and lower-body exercises the next.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting your exercise regimen, especially if you are dealing with any injury or dealing with any health issues.]