How long and how often should you lift
Among the most frequently asked questions about weight training are how often training should take place and how long each session should last
When it comes to the efficacy of a workout and the amount of time you spend training, you’ll find that quality is far more important than quantity. Someone who makes the most of 30 minutes could garner better results than someone who trains for an hour and a half with poor technique. If your workout is extremely intense, training for longer periods of time is not a good idea. This is simply because your muscles will become fatigued, meaning that you’ll no longer perform at your best if the workout is prolonged. The important thing is to focus on intensive workouts and allow for proper recuperation, rather than stressing out about how much time you spend at each of your gym session.
If you feel like your workouts are taking too long, you can always incorporate supersets into your program, shorten your rest intervals between sets and start training different muscle groups separately - known as split routines.
For ultimate efficiency and effectiveness, recent research has shown that you can achieve impeccable results with no more than 45-60 minutes of strength training per gym session.
When it comes to how often you should train, it all depends on your background, fitness levels and current goals. Full body workouts (training an entire muscle group) three times a week are ideal for beginners or anyone who wants to maintain their fitness levels. More advanced individuals, or those who want to focus on muscle development, should aim to train around four to five days a week, mostly following split training routines (training different muscle groups in different sessions). Give yourself a day of rest after training intensively for two to three consecutive days, to allow for muscle recovery. Muscles are built by first being damaged in the gym and then recovering on your rest days.