Strength training is one of the most effective ways to build muscle, boost metabolism, and enhance overall health. Whether your goal is fat loss, muscle definition, or long-term health, incorporating strength training into your routine is essential. This article explores why strength training matters, how much you should do, the best recovery strategies, and how to fuel your workouts with proper nutrition.
I personally started strength training consistently about 6 months ago and aim for 3-4 sessions/week and one of those sessions is with a personal trainer to get new routines and focus on form. My personal experience this time around has been positive because I feel like I am actually enjoying my workouts and seeing progress both in terms of the amount of weight I am lifting and also noticing some changes in my body composition. I haven’t personally lost a lot of weight because my nutrition has not been great but I’ve been making slow and steady progress in terms of getting stronger and I love it. It has also been great for my mental health this time around which I love.
Why Strength Training Is Essential
Strength training (also known as resistance training) involves exercises that challenge your muscles using weights, resistance bands, or even body weight. Research shows that regular strength training can:
- Increase muscle mass and strength – Important for maintaining function as we age.
- Boost metabolism – More muscle means more calories burned, even at rest.
- Improve bone density – Reducing the risk of osteoporosis.
- Support fat loss – Helps maintain lean muscle while losing weight.
- Enhance joint health – Strengthens connective tissues, reducing injury risk.
- Improve mental health – Releases endorphins and reduces stress and anxiety.
How Often Should You Strength Train?
The amount of strength training you need depends on your goals and fitness level:
- Beginners: 2-3 sessions per week, focusing on full-body workouts.
- Intermediate: 3-4 sessions per week, with an upper/lower or push/pull split.
- Advanced: 4-6 sessions per week, incorporating progressive overload techniques.
The recommendation is that each workout should include compound movements like squats, deadlifts, push-ups, and pull-ups, which engage multiple muscle groups. Sessions should last 45-60 minutes and target all major muscle groups at least twice per week.
How to Enhance Recovery
- Sleep – Aim for 7-9 hours per night for muscle repair.
- Hydration – Drink 2-3 liters of water daily.
- Active Recovery – Light movement like walking or yoga can reduce soreness.
- Foam Rolling & Stretching – Improves flexibility and circulation.
- Rest Days – Take 1-2 days off per week to allow muscle recovery.
In addition to these tips, this episode from the Life Kit podcast in an excellent listen that goes into many more details around recover.
Nutrition for Strength Training
- Protein (1.2-2.2g/kg of body weight) – Essential for muscle repair. Sources: Chicken, fish, eggs, tofu, lentils, protein shakes.
- Carbs for Energy – Fuels your workouts and recovery. Best sources: Quinoa, sweet potatoes, brown rice, oats.
- Healthy Fats – Supports hormone production. Sources: Avocados, nuts, olive oil, fatty fish.
- Pre-Workout Meal (60-90 minutes before training. Example: Greek yogurt with berries, Chicken with rice.
- Post-Workout Meal (Within 30-60 minutes after training). Example: Protein shake with banana, Lean protein with carbs
Sample Strength Training Regimens
Beginner (Full-Body, 2-3x per week)
Workout Days: Monday, Wednesday, Friday
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 12-15 |
| Push-Ups (or Bench Press) | 3 | 10-12 |
| Bent-Over Rows | 3 | 10-12 |
| Glute Bridges | 3 | 12-15 |
| Shoulder Press | 3 | 10-12 |
| Plank | 3 | 30-45 sec |
Tip: Focus on proper form before adding weight.
Intermediate (Upper/Lower Split, 3-4x per week)
Workout Days: Monday (Upper), Tuesday (Lower), Thursday (Upper), Friday (Lower)
Upper Body Days
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press or Push-Ups | 3 | 8-12 |
| Lat Pulldown or Pull-Ups | 3 | 8-12 |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Bicep Curls | 3 | 12-15 |
| Triceps Dips | 3 | 12-15 |
| Hanging Leg Raises | 3 | 12-15 |
Lower Body Days
| Exercise | Sets | Reps |
|---|---|---|
| Squats or Deadlifts | 3 | 8-12 |
| Romanian Deadlifts | 3 | 10-12 |
| Bulgarian Split Squats | 3 | 10-12 each leg |
| Calf Raises | 3 | 15-20 |
| Glute Kickbacks | 3 | 12-15 |
| Russian Twists | 3 | 15-20 |
Tip: Use progressive overload (gradually increase weight or reps).
Advanced (Body Part Split, 5-6x per week)
Workout Days: Monday (Legs), Tuesday (Back & Biceps), Wednesday (Chest & Triceps), Thursday (Legs), Friday (Shoulders & Core), Saturday (Full Body or Active Recovery)
Leg Day (Monday & Thursday)
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 6-10 |
| Romanian Deadlifts | 4 | 8-12 |
| Leg Press | 3 | 10-12 |
| Bulgarian Split Squats | 3 | 10-12 |
| Hamstring Curls | 3 | 12-15 |
| Standing Calf Raises | 3 | 15-20 |
Back & Biceps (Tuesday)
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 6-8 |
| Pull-Ups or Lat Pulldown | 4 | 8-12 |
| Dumbbell Rows | 3 | 10-12 |
| Barbell Bicep Curls | 3 | 10-12 |
| Hammer Curls | 3 | 12-15 |
Chest & Triceps (Wednesday)
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 4 | 6-10 |
| Incline Dumbbell Press | 3 | 8-12 |
| Chest Flys | 3 | 10-12 |
| Triceps Dips | 3 | 10-12 |
| Skull Crushers | 3 | 12-15 |
Shoulders & Core (Friday)
| Exercise | Sets | Reps |
|---|---|---|
| Overhead Press | 4 | 6-10 |
| Lateral Raises | 3 | 12-15 |
| Face Pulls | 3 | 12-15 |
| Hanging Leg Raises | 3 | 12-15 |
| Ab Rollouts | 3 | 12-15 |
Full Body or Active Recovery (Saturday)
- Kettlebell swings
- Farmer’s carries
- Rowing or cycling
- Mobility work
Strength training is essential for overall health, body composition, and longevity. Whether you’re a beginner, intermediate, or advanced lifter, consistency and progressive overload are key to seeing results. Support your training with proper recovery, hydration, and nutrition, and you’ll maximize your strength gains over time.
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