Doing your workouts more often per week doesn’t seem to help you build more muscle, as long as the total amount of lifting stays the same.

If you want to get stronger, doing your workouts more often helps—more than if you just want to get bigger muscles.

If you're a young guy lifting weights more often each week, you'll likely get stronger faster—but that doesn't mean your muscles will get noticeably bigger.

If you lift weights the same total amount each week, it doesn’t really matter whether you do it in one big session or spread it out over several days—your muscles will grow about the same either way.

If you lift weights more often each week—like 3 or more days instead of just once—you might see a little more muscle growth, but only if you’re not doing the same total amount of lifting in both cases.

Most of the research on how much to lift and how often was done on young men who already train—so we don’t know if the same rules apply to women, older people, or beginners.