The debate over how often you should strength train is never-ending.

 

Some argue that 1-2 times a week as well as cardio will be suitable, while others advocate for a more rigorous approach, training 4-6 days a week. I do 5 training sessions a week, for my clients, I suggest 3-5 days per week. Over the years, I have found training more frequently results in better habit forming and of course benefits the mind and body better too.

Body Benefits

  1. By training more frequently you will see an improvement in muscle mass and definition. As you progressively challenge your muscles with resistance exercises, they respond by becoming stronger and more defined.
  2. Strength training doesn’t just help you burn calories during your workouts; it also elevates your resting metabolic rate. Muscle tissue requires more energy to maintain than fat, so the more muscle you have, the more calories your body burns at rest. This can be a game-changer for weight management and fat loss.
  3. Weight-bearing exercises like strength training increase your bone density making them stronger and more resilient. This can be especially crucial for preventing osteoporosis and reducing the risk of fractures as you age.
  4. Strength training helps strengthen the connective tissues around your joints, reducing the risk of injuries and improving joint stability. This can be particularly beneficial for those with joint issues or those looking to prevent them.
  5. As you strengthen your core, your posture naturally improves. This reduces the risk of back pain and discomfort. Enhanced balance is another welcome side effect, reducing the likelihood of slips, trips, and falls.

Mind Benefits

  1. Exercise triggers the release of endorphins, your brain’s feel-good chemicals, which can help alleviate stress and improve your mood. The focus required during strength training sessions also offers a mental break from daily worries.
  2. Achieving your fitness goals will boost your self-esteem and self-confidence. The physical changes you’ll notice in your body can further enhance your self-image.
  3. Strength training teaches discipline and perseverance. Pushing yourself to complete a challenging workout builds mental toughness that can carry over into other aspects of your life. You’ll learn that you can overcome obstacles with determination and dedication.
  4. Studies suggest that regular strength training may have cognitive benefits, including improved memory and cognitive function. It’s believed that the increased blood flow and growth factors stimulated by exercise contribute to these cognitive enhancements.

I personally think that providing you allow adequate rest and recovery, along with stretching, mindfulness and walking, completing 3-5 strength training sessions per week has many more benefits than negatives.

Do you enjoy strength training? I would love to help you unlock your potential