The benefits of strength training are numerous: building muscle, increasing strength, muscle mass, and much more. But how often should you train to reap these benefits? In this article, you'll not only learn the fundamentals of strength training, but you'll also find out how often you should train best for you.
The Fundamentals of Bodybuilding
Bodybuilding has some basic principles that you should know before starting. In fact, this sport is based on five fundamental principles , namely:
- Progressive overload
- The adaptation
- The specificity
- Recovery
- Food
Progressive overload
For your muscles to grow, you need to subject them to increasingly heavier loads over time. This means it's important to constantly increase the weight you lift or the number of repetitions you perform.
The adaptation
Your body reacts and adapts to the effort you put on 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. Therefore, it is important to regularly change your training program to continue progressing.
Also read: Crossfit or Bodybuilding: What are the differences?
The specificity
To achieve results in a specific area, you need to train in a specific way . If you want to build strength, you need to train with heavy loads and low repetitions . If you want to improve your muscular endurance, you need to train with light loads and high repetitions.
Recovery
Rest and recovery are essential for your muscles to repair and grow. It's important to give your muscles enough time to recover between workouts .
Food
A healthy, balanced diet is essential to provide your muscles with the nutrients they need to grow. Protein is particularly important for muscle growth.
By following these fundamental principles, you can maximize the results of your strength training.
How often should you do weight training?
If you're a beginner, it's recommended to start with two strength training sessions per week to allow your body to adapt to the effort and recover between sessions. As you progress, you can increase the number of sessions to four or five times per week.
If your goal is to build muscle mass , you can do more strength training sessions per week. This will increase your training volume and stimulate muscle growth . However, make sure you give your body enough time to recover between sessions.
Finally, it's important to remember that strength training is only one aspect of your workout routine. Ideally, you should entrust your strength training program to a personal trainer. They will be able to offer you a program tailored to your physical condition.
How intense should you do weight training?
Strength training intensity refers to the amount of effort you put into each repetition, set, and workout. Strength training intensity 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 weights with a lower number of repetitions. You should try to use weights that allow you to do between 6 and 12 repetitions per set , and you should do between 3 and 6 sets for each exercise.
Developing your strength
If your goal is to build strength , you should also aim for high intensity by using heavier weights and doing lower 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 develop muscular endurance , you should aim for a lower intensity by using lighter weights and doing a higher number of repetitions. You should try to use weights that allow you to do between 12 and 20 repetitions per set , and you should do between 2 and 3 sets for each exercise .
Ideally, you should gradually increase the intensity of your strength training. Start with a weight that allows you to perform good-quality repetitions, then gradually increase the load as you're ready.
Why not do weight training every day?
It is not recommended to do strength training every day, as this can have the opposite effects of what you hope for.
To recover better
The first reason why 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 prevents you from getting injured. If you train every day, you may not have enough time to recover between workouts and you'll be at risk of injury.
To work efficiently
The second reason you shouldn't work out every day is that you won't be working out hard enough. If you work out every day, you'll likely find yourself working the same muscle groups and performing the same exercises . This means you may not be stimulating your muscles enough and may not get the results you're looking for.
To avoid overtraining
The third reason is to avoid overtraining. Overtraining occurs when you push your body beyond its recovery capacity. 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 micro-injuries to the muscles . To repair these injuries and build muscle, the body needs time to recover. Exercising the same muscle groups every day can lead to muscle fatigue, decreased performance, and an increased risk of injury .
To avoid boredom
Finally, the fourth reason why you shouldn't exercise every day is that you risk getting bored. If you do the same thing every day, you're likely to get bored very quickly and stop wanting to exercise. It's important to vary the exercises and muscle groups you work to maintain your interest and keep your workout interesting.
You need to make sure you take enough time to recover between workouts. It's also important to work hard and intensely and vary your exercises to maintain your interest and keep your workout interesting.
How many times a week should you train your body? In summary
It's important to find a balance between strength training and nutrition to achieve optimal results. Strength training can be done three to four times per week for lasting results and better physical and mental health. It's important to stick to your training plan and ensure each session is tracked and completed. Strength training can be a great way to exercise and maintain your health, as long as it's done regularly and appropriately.
