The known benefits of lifting weights (also called strength training) keep stacking up—from brain health to longevity to weight management. But how often you lift plays a major role in your ability to recover and build muscle. So, is lifting weights every day actually a good thing? Not quite.
Below, experts explain how strength training works and how often you should be doing it based on your goals.
Is it OK to lift weights every day?
“Although competitive athletes train daily, the average person probably shouldn’t,” says personal trainer and strength coach Stephen Holt. “Muscles grow and get stronger during recovery, not while you’re training.”
This means rest days—or lighter movement like walking or stretching—are just as essential as lifting. Allowing muscles time to repair helps support long-term strength gains and reduces the risk of burnout or injury, adds personal trainer Cara D’Orazio.
In fact, some studies suggest that the benefits of strength training start to decline after four sessions per week, with increased reports of pain and soreness, says physical therapist W. Zach Smith. “More recent studies even suggest lifting more than five times per week could negatively affect longevity.”
There’s also a condition known as overtraining syndrome, which happens when exercise is pushed too far without adequate recovery. It can lead to persistent soreness, fatigue, poor sleep, increased anxiety, unexpected weight changes and a weaker immune system.
The benefits of weight lifting
When done consistently—and with adequate recovery—weight training delivers a wide range of benefits, including:
- Increased muscle strength and mass
- Improved bone density and lower osteoporosis risk
- A faster metabolism and easier weight management
- Better joint function, lowering the risk of injury
- Enhanced mood and mental clarity
- Better cardiovascular health
- Higher sleep quality
How often you should lift weights
The average adult should strength train at least twice a week. That guideline may vary depending on your fitness goals, but what remains important is balancing strength training with cardio and rest days to support recovery and long-term results.
How often you should lift weights to build muscle
If building muscle is your primary goal, you’ll likely need to lift more often.
“Most bodybuilders lift six days a week,” says Holt. For the average person looking to see gains beyond general fitness, adding a third session per week is a solid starting point to promote muscle growth and strength.
Advanced lifters can train four to five days per week, says certified personal trainer Kristina Turnure. “This often means splitting your workouts—such as upper/lower or push/pull sessions—throughout the week,” she explains. A smart plan includes four strength days plus one session focused on core stability, mobility or functional training.
How often you should lift weights to lose weight
Muscle burns more energy at rest than fat, so building muscle can support fat loss goals, says Turnure. For body recomposition (i.e. losing fat while gaining muscle), she recommends lifting three to four times weekly, alternating between full-body or upper/lower body workouts. “This helps improve metabolic rate, support fat loss and build lean strength,” she adds.
Disadvantages of weight training
When done with proper technique and recovery, weight training is safe and beneficial. If you have an injury, chronic condition or specific concern, it’s wise to work with a trainer or physio to reduce risk. And while overtraining is a possibility, most people will see better results with consistency and balance, rather than pushing themselves too hard.
The bottom line
If you’re just starting out or maintaining general health, aim to lift weights two days a week. For muscle growth or fat loss, three to four sessions is ideal. Advanced lifters or athletes may train up to six times per week—but always with a focus on smart programming and adequate rest.
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