Hey you, yeah you! I hope you read the title correctly it’s how often to weight train not exercise. Big difference. Exercise is any type of movement that keeps you healthy (i.e walking, jump roping, weight training, swimming, etc.). I want to talk specifically weight training.
Weight training in itself is what really changes the composition of the body. Meaning, how your body will look. You have control on what body parts you want to grow given you put a lot of effort into it. For example if you are tired of your skinny legs just going for runs or swimming won’t do the job. You will need to add resistance to your legs to demand them to grow. When you weight train you rip muscle fibers which in turn tells the muscle fibers that they need to recover by repairing bigger and stronger. So the next time around they are prepared. This process needs to be done over and over again over the course of years. Until one day you’re like, “Oh looky here! Big strong legs!”.
So let’s get back to the question on how often you should weight train. If you are new to lifting you can get away with weight training full body 2x per week where you would include full body taxing exercises like; squats, deadlifts, weighted pull-ups, bench press. If you are an intermediate lifter you can do 3x per week where you would do 1 full body weight training day, 1 upper body and 1 lower body. Once you reach the advanced lifting stage (2+ years of consistent weight training you can stay around the 4x per week weight training routine where you can have 2 upper body days and 2 lower body days. In research there really is no need to do anymore than that as for you can make great progress and continue to do so as long as you program your plan right.
I personally weight train 5x per week sometimes 6 but the 6th day is very light random exercises that I want to target like my triceps or glutes- my problem areas 😉
I hope this helps as always you can reach me at firstname.lastname@example.org