How Many Days a Week Should You Strength Train?
Two days a week does most of the work. Here is the research-backed answer and what to actually do on those days.
Written by UnityLife Admin
Edited by the UnityLife editorial team
Strength training is the most under-done part of Canadian adult fitness. The good news is that most of the benefit comes from the first two sessions a week — you don’t need to live at the gym to get 80% of the return.
What the research shows
Two sessions per week produces roughly 80% of the strength and muscle gains of four sessions in beginners and most recreational adults.
Past three weekly sessions, returns diminish sharply for non-competitive lifters.
A minimal effective program
Day 1: squat pattern (goblet squat, lunge), push (push-up, dumbbell press), core (plank).
Day 2: hinge pattern (Romanian deadlift, hip bridge), pull (inverted row, band pull-aparts), carry (farmer’s carry).
30–45 minutes each, 48 hours apart.
The bottom line
Two 40-minute full-body sessions a week, separated by 48 hours. That is the CSEP-compatible minimum and plenty to change your body and grip strength.
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The bottom line
Two 40-minute full-body sessions a week, separated by 48 hours. That is the CSEP-compatible minimum and plenty to change your body and grip strength.
Frequently asked questions
Yes. A pair of adjustable dumbbells and a resistance band cover almost everything.
Sources & further reading
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