How much you lift in total each week matters more for results than whether you do it in 2 days or 5 days—unless you’re trying to get stronger, then frequency helps a bit.

Lifting weights more often helps you get stronger, but after a certain point, you don’t get much stronger no matter how much more you lift—plus, this slowdown happens sooner for strength than for muscle growth.

Lifting more weights each week makes you stronger, but the extra strength you gain from each additional set gets smaller faster than the muscle gains do.

More lifting helps, but only up to a point—after that, each extra set gives you less and less benefit, no matter if you’re trying to grow muscle or get stronger.

Doing more sets, reps, and lifting heavier weights doesn’t always mean you’ll grow bigger muscles—some people see big gains with less volume, while others don’t grow much even with more work.

Even if you lift the same total amount each week, spreading it across more days can still make you stronger—frequency matters on its own.