To Build Strength, Focus on How Often You Work Out—Not How Long. Here’s What an Ideal Week Looks Like

If you’re wondering, how long should a strength workout last?

The answer is: Probably shorter than you might think.

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Why might this be?

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Since this study only lasted four weeks, its likely the gains seen were predominantly due to neural adaptations.

The more frequent sessions provide more frequent neural stimulations, with adequate rest, says Dr. Straub.

And when the brain receives a stimulus more often, changes occur more readily.

So what should your weekly routine look like?

For the upper body, Dr. Straub suggests training the biceps, triceps, back, chest, shoulders.

On lower body days, she suggests focusing on the hamstrings, quadriceps, and glutes.

The core could be incorporated on both days, or either day, she adds.

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For instance, performing very few reps at maximal eccentric strength is ideal for increasing muscular strength and size.

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