How Many Workouts Per Muscle Group?

How many times per week should you train each muscle group? The answer may surprise you.


When it comes to working out, there is no one-size-fits-all approach. Knowing how often to work each muscle group and when to switch up your workouts is an important part of developing an effective exercise plan. Generally speaking, it’s advisable to work each muscle group at least twice a week with a mix of resistance training and cardio. However, how frequently you choose to train each muscle group could depend on your specific fitness goals and lifestyle.

In general, the more often you train a certain muscle group, the more strength and size gains you will experience over time. It’s important to remember that muscles need time to recover between sessions if you want them to grow larger and stronger. Training sessions should be appropriately spaced throughout the week so that there’s enough time for recovery while still maximizing your progress in terms of gains or results.

It can be helpful to get personalized advice from a fitness professional who can evaluate your fitness levels, assess any injuries or health concerns and create a workout plan tailored specifically for you that includes proper rest days as needed.

Benefits of Working Out

Working out is a great way to stay active, healthy and fit. It helps to build strength, increase your endurance, improve your overall wellbeing, and reduce stress. Additionally, it can also help you to reach your fitness goals. In this section, we will explore the benefits of working out and how many workouts per muscle group you should aim for.

Improved Strength

One of the most obvious benefits of working out is improved strength and stability. Working out can increase your muscular strength by encouraging your muscles to exert a force against resistance, such as weights or body weight. As a result, your joints will be able to move through their full range of motion and help you reach optimal performance in skill-based activities like athletics or dance. Improved strength also has a significant effect on day-to-day activities such as carrying groceries, cleaning, or playing with your kids. Working out also helps maintain good posture since it keeps the muscles balanced and working correctly. This can reduce pain and help you stay in healthy alignment all day long.

Increased Flexibility

By regularly performing regular workouts, your body increases its range of motion and flexibility. This is beneficial for reducing the risk of injury; as well as increasing performance in sports and other physical activities. Additionally, when combined with yoga or stretching techniques, joint mobility can be further enhanced. Working out increases your muscles’ flexibility and elasticity by releasing lactic acid which can relieve tightness and stiffness in joints. Improved flexibility can also reduce levels of stress and promote relaxation by releasing certain hormones such as serotonin which leads to an overall sense of wellbeing. As a general rule, the American College of Sports Medicine recommends that glands are loosened up at least 2-3 days per week for proper flexibility gains.

Improved Cardiovascular Health

Although cardiovascular activities and muscle-strengthening exercises are often seen as separate entities, it is possible to realize benefits from both types of exercise through one session. By performing resistance training and bodyweight exercises, you can improve your cardiovascular health and reduce your risk for developing diseases such as high blood pressure, coronary artery disease, type 2 diabetes and even stroke.

When properly done, strength training can increase the heart rate much like a cardio exercise would. Because of this increased demand on the cardiovascular system, the heart muscle becomes stronger over time which leads to improved circulation while lowering resting heart rate and blood pressure. Additionally, strength-training exercises can help burn calories more efficiently than going on a long-distance run due to the longer period of time that your body is working hard in order to recover after an intense workout. It’s also important to remember that while a few workouts per week might not seem like enough activity to lead to large improvements in physical endurance or cardiovascular health overall; these changes will start off small but over time build up into something much bigger.

Frequency of Workouts

When it comes to exercise, one of the most important things to consider is how often you should be working out a particular muscle group. How many workouts should you do per muscle group? While there is no one-size-fits-all answer to this question, there are some general guidelines that can be beneficial. Let’s dive into the details of how often you should be targeting each muscle group.

Beginner Workouts

For those just starting out, it’s important to understand the principles of exercising and to recognize the importance of rest. Exercising too much or too often can lead to overtraining, which can cause injuries, diminish performance and leave you feeling burnt out. It’s recommended that you start with the minimum number of workouts per muscle group each week and adjust as needed based on your progress.

In general, beginners should focus on one workout per major muscle group each week. This means they should perform one chest workout, one back workout, one shoulder workout, one leg workout and so forth. As you become more experienced with exercising and begin making small increases in intensity or duration – gradually moving from beginner level to advanced level – two or three workouts for each muscle group may be necessary for continued growth over time.

In addition to the frequency of your workouts, pay attention to other aspects of your body’s response as well. During each exercise session, monitor your energy level, fatigue levels and reaction time to determine if your program is still appropriate for your needs. It’s also important to get adequate rest in between workouts – at least 48 hours – so that muscles are allowed sufficient recovery time before the next workout session.

Making sure that this balance is maintained between overtraining and providing proper recovery ensures that you will remain healthy and continue seeing progress over time!

Intermediate Workouts

For those who have been lifting for a year or more, or who consider themselves to be intermediate-level lifters, the ideal number of times per week to work each muscle group is three. This allows you to keep pushing toward more challenging reps, sets and exercises while allowing adequate rest in between workouts so that your muscles can continue to recover. When it comes to strength training and building mass, shorter but more frequent workouts are proven to be better than longer non-frequent ones—so don’t get stuck in a workout rut!

Depending on how you decide to split up the body when you are doing full body workouts and how much time you have to dedicate per session, intermediate exercises could look like this:
-Monday: Arms/Shoulders/Biceps
-Tuesday: Chest/Back
-Wednesday: OFF
-Thursday: Legs/Abs
-Friday: Arms/Shoulders/Triceps
-Saturday and Sunday OFF.

Advanced Workouts

Advanced workouts are best when they are tailored to the individual and to the muscle group being worked. Generally speaking, athletes and bodybuilders may perform up to three workouts per muscle group per week. A split routine is a common technique used by advanced lifters where days of the week or even multiple times within each day are dedicated to working out particular muscles, allowing for better recovery time between sessions.

Common examples of splits:
-Upper body / lower body split: This split consists of two workout sessions – one for upper body movements such as chest, arms, and back exercises followed by a second workout session with lower body movements like squats, deadlifts and lunges.
-Push/pull split: In this split, you work both upper and lower body muscles over two workout sessions but dedicate one day for pushing exercises (bench press, overhead press) and another day for pulling exercises (rows,pull-ups).
-Total Body Split: Works the whole body in a single workout session
-Full Body Split: Splits workouts into multiple days so that all muscle groups can be addressed despite limited training time

In addition to varying the type of splits used in an individual’s workout routine , weight lifters should also make changes in other aspects such as intensity , rep range , sets & rest times every 4 – 6 weeks as well to keep progress steady & prevent plateaus. This helps reduce injury risk from repetitive use & keeps your interest level high with your fitness journey!

Muscles to Target

When deciding which muscles to target when designing a workout program, it is important to consider the amount of work that each muscle group needs to be optimally stimulated. Different muscle groups may require a different number of workouts each week in order to garner the best results. In this article, we will look at how many workouts are needed for each muscle group.


Working out your chest is an important part of any comprehensive fitness routine. This muscle group can be divided into three sections – the upper chest, middle or sternal section, and lower pectoralis region. All of these sections should be worked in order to keep the chest balanced and in shape.

For best results, you should hit each section at least 2-3 times a week for 7-10 sets per workout. Each set should consist of 10-15 repetitions for maximum benefit. You can choose from a variety of exercises such as bench press, incline press, decline bench press, cable flies or pushups that focus on one specific area or a whole combination.

In addition to movement exercises that target the whole chest, you may want to incorporate accessory exercises such as shoulder shrugs and triceps extensions to make sure each area gets proper attention and development. Finally, make sure you cool down properly after your workout with some light stretching holds and deep breathing techniques!


The back muscles are among the most complex muscle groups to target during workouts because they involve not only vertical pulling but also horizontal moves. The back muscles are divided into two main divisions: the latissimus dorsi (lats) and the erector spinae (lower back). Both muscle groups need attention throughout a workout routine to properly develop strength, flexibility, and size.

Targeting the lats is generally easier than engaging the lower back because its involvement in pulling exercises like pull-ups, rows, and deadlifts makes it more accessible than other muscles. On the other hand, activiating your erector spinae effectively during exercises such as squats and good mornings can be difficult when trying to focus on specific areas or certain reps.

For some people, conditioning the lats may take 2-3 times per week of exercises such as elated rows or lower-trap bridges for 8-10 repetitions. Conditioning for the erector spinae may require 1-2 rounds of planks or pull overs for 10-12 repetitions per session. That said, every person is different and results will vary depending on body type, fitness level, type of exercise performed as well as any health conditions or injuries that can limit range of motion. It is always best to check with a qualified doctor or physical therapist before beginning any exercise regimen.


The shoulder muscles address all three planes of motion—front and lateral movements, as well as rotation. Building the shoulders and stabilizing the shoulder blades are critical for overall shoulder health, so target them with a combination of pressing and pulling exercises. When training your shoulders, perform two to three exercises that cover internal and external rotation.

Most fitness experts recommend that you perform two to three sets consisting of 8-12 reps per exercise per session in order to see optimal results. If you are looking to break through plateaus, consider adding drop sets or supersets into your routine. If you want to build up some serious strength gains in your shoulders, consider progressive overload lifting techniques such as slow eccentrics or high-intensity interval training for optimal results.

More specific exercises that effectively target the muscles in the shoulder include overhead dumbbell presses, lateral raises, bent-over raises, upright rows, pull-ups/pulldowns and facepulls — just make sure you choose appropriate weights for each exercise based on your own experience and capacity. Depending on what type of split you’re using for your workouts and how often you train each body part during the week will determine how many times per week you should be hitting those shoulders!


The arms are an important muscle group to target in workouts because they are frequently used. Depending on goals, the arms can be trained more than once a week by splitting the routine into different parts such as biceps and triceps, or upper and lower arms. To ensure proper form and development, focus on using correct form on compound bodyweight exercises to build maximal strength and then incorporate isolation exercises such as curls, push-ups, shoulder presses etc. to sharpen up your physique. Aim for 8-10 sets per muscles with a rest of 30-45 seconds between sets. Additionally, if you want to add variety to your workouts you can include rope hammer curls, overhead triceps extensions and lateral raises for better arm shaping and size gains.


Leg workouts are integral to any fitness routine because they strengthen some of the largest muscles in your body. The primary muscles targeted when doing leg exercises are the quadriceps, hamstrings, gluteus maximus (glutes or buttocks), and calves. Other ancillary muscles may also be affected depending on the particular workout you choose.

For most people, two to three leg days per week is sufficient to ensure your legs receive the correct amount of attention and stimulation. When developing your workout plan, aim to vary the type of exercise you perform in each session. For example, one day could focus on squats and deadlifts while another session could concentrate on HIIT exercises like step-ups or box jumps; this will ensure each primary muscle group gets a full workout. Additionally, you can mix up both volume (number of sets) and intensity (amount of weight used) for increased strength gains or calorie burning objectives.

Whatever type of leg exercises you choose to do during a given workout session, make sure you keep proper form in mind—especially with regard to squats and deadlifts—to maximize effectiveness and avoid injury.


The core is the center of your body and its muscles are essential for stability, balance, and posture. From crunches to planks, working out your core can be challenging, as well as rewarding. In fact, working on core exercises can help to develop strength and muscle mass in other parts of the body.

The muscles of the core include:
-Rectus abdominis – This muscle group is located in your front torso area. It is responsible for flexing the torso and controlling posture.
-Internal obliques – This group of muscles are located on either side of the rectus abdominus in your lower abdomen and help control rotating or twisting motions and flexing movements at the spine.
-External obliques – These are larger than your internal obliques and they help control rotations as well as abdominal compressions.
-Transverse abdominis – This is one of the deepest layers in your abdominal area. Its purpose is to stabilize your spine when you move or bend over.

As a general guideline, aim for one workout per week for each muscle group that targets all major muscles of that area including those listed above for your core workouts. To maximize abdominal fat burning potential include exercises like plans and mountain climbers that engage more large muscle groups at once along with more targeted exercises like crunches and bicycles kicks that isolate certain smaller groups within particular regions such as lower abs or upper abs/obliques


To sum up, the ideal frequency of workouts for each muscle group depends on your individual fitness goals. If you’re looking to build muscle, you should aim to work each muscle group twice a week with at least 48 hours of rest in between. If you’re focusing on strength, then training each muscle group 3–4 times per week with adequate rest days is optimal. Both training styles should be combined with an appropriate diet and supplemented with essential vitamins and minerals to ensure optimal progress. Ultimately, the best way to know what frequency works for you is by listening to your body and adjusting your workout routine when necessary.

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