How Often Should You Train Muscles to Grow Them?

If you do the same total amount of weightlifting work each week, doing it all in one session will build your muscles just as much as spreading those workouts across multiple days.

Doing resistance training more often seems to help build more muscle compared to training less often. Research indicates that people who lift weights more frequently experience significantly better muscle growth results than those who train less often.

If you work out the same total amount, splitting your muscle workouts to hit each group twice a week builds more muscle than doing it all in one day a week. Basically, spreading out your training leads to better muscle growth.

We don't currently have enough proof to say whether working out a specific muscle group three times a week builds more muscle than doing it twice a week. Because the research isn't clear on this, experts can't yet recommend training muscles more than twice weekly for growth.