Lifting weights more often each week helps you build bigger muscles and get stronger, but after a certain point, you don’t gain much extra strength—though your muscles can still grow. If you keep the same total amount of lifting, doing it in more frequent, lighter sessions helps strength more than muscle size.

This study found that doing more resistance training sets per week helps you build more muscle and get stronger, but the strength gains level off faster than muscle growth. Also, doing workouts more often helps you get stronger, but doesn’t help you build more muscle if the total amount of work stays the same.

This study found that lifting weights more times a week helps you get stronger, but doesn’t make your muscles much bigger unless you do more total sets — and even then, the strength gains slow down after a point, which matches what the claim says.

This study found that training the same muscles more often (5x/week vs. 1x/week) didn’t make people stronger, but did make their muscles grow bigger — which goes against the claim that frequency doesn’t help muscle growth when total workouts are the same.

This study found that doing resistance training more often each week helps older adults get stronger, but doesn’t make their muscles bigger — as long as the total amount of work stays the same. This matches what the claim says.