How Many Strength Workouts You Need

Research continues to prove the incredible benefits of strength training. In fact, I say:

Strength training is as critical to your overall health and wellbeing as annual checkups, pap smears and mammograms.

The big question is, how much time do you need to spend strength training each week to get these amazing benefits. Women respond to workouts very differently than men, and as compared to other women. Your results are dependent on your personal physiology. For example, it is very taxing on my body to adapt to strength workouts and therefore I need to ensure excellent recovery and nutrition. Conversely, some of my clients can breeze through a tough workout and see results the next week.

If you are like me and love your strength workouts, you can complete up to four workouts every week. I look forward to my four 90 minute workouts each week and complete 20-25 sets in total during each session. You can do other non-strength workouts on the other days if you like to be active every day. If you’d like to get a peek at one of my leg workouts, click HERE

For more advanced strength training and big improvements in your musculature, consider a 4-day split where each day is dedicated to one or two major muscle groups. For example, my usual weekly schedule is as follows:

Monday: Legs

Tuesday: Back and Biceps

Thursday: Legs and Shoulders

Saturday: Chest and Triceps

For each workout I will complete 4-5 different exercises and 3-5 sets for each. My goal is to increase my muscle mass just a wee bit more, so I aim for 10-12 reps for every set.

If you are like my clients and want the best results in the least amount of time, you need to hit a minimum “volume” each week in order to produce results. Check out this week’s video below for more content and details.

PS! I reserve exclusive content for the Women’s Strength Nation email update. If you want to receive more info that isn’t shared here on the blog, use the sign up form at the top right of this page to enter your first name and email address. Then stay tuned every other week for insights on becoming stronger inside and out.

Women’s Strength Nation is committed to improving the ratio of women to men strength training around the world. You can Join the Movement by sharing your thoughts and questions below. Your thoughts and ideas may help another woman’s journey. Please join the conversation and leave a comment below!

And lastly,

Today’s #Strengthspo

In order to become stronger, you must get comfortable with discomfort. Face the challenge, and overcome it.

Stay strong, friend.

2 replies
  1. Orla
    Orla says:

    Hi Holly,

    I like to mix up my strength training with cardio & yoga. Do you advise doing strength training on a different day to these or is it ok to combine? Which should I do first if combining?


    • Holly
      Holly says:

      Hi Orla!
      So nice to hear from you! This is such an awesome question. In fact, so awesome that I just decided it should be the topic of an upcoming email update and Blog! So, thank you.
      The answer depends on your goals. If you are eager to increase your muscle mass and strength, and it is difficult for you to gain muscle, I suggest that you do your strength workouts away from all other workouts. An alternate is to do your strength workout first, followed by cardio that is no longer than 35 minutes.

      If you believe that you add muscle easily, you can mix and match however you choose. If you know for absolutely certain that you gain muscle easily, and you want to avoid this, you should do your cardio before your strength workout. Keep in mind this is only about 5% of the population.

      If you haven’t, consider reading my book Lift to Get Lean. I get very detailed about all of this, and give you four workout programs based on your body and your goals. There is a questionnaire in the book to help you determine which program you should be following. I hope you’ll check it out! You can get a copy here:
      Let me know if this helps you! Thanks so much for being a part of Women’s Strength Nation!


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