How many times a week should you train a muscle to make it grow? Two large reviews of training studies answer this more clearly than gym folklore.
Twice a week beats once
A 2016 meta-analysis in Sports Medicine compared training frequencies when weekly volume was matched. Higher frequency was associated with a larger hypertrophy effect size than lower frequency (about 0.49 versus 0.30). The authors concluded that training each major muscle group at least twice a week is better than once a week for maximising muscle growth.
Sets and load: the bigger picture
A 2023 Bayesian network meta-analysis in the British Journal of Sports Medicine pooled 178 strength studies (5,097 participants) and 119 hypertrophy studies (3,364 participants). Every resistance-training prescription beat doing no training. Heavier loads (above about 80% of one-rep max) gave the greatest strength gains, while all load ranges promoted muscle growth to a similar extent. The highest-ranked prescriptions for hypertrophy used multiple sets.
A simple plan
- Train each major muscle group at least twice per week.
- Use multiple sets per exercise.
- Pick loads you can progress and repeat, heavy for strength, any range for size.
- Keep protein and sleep in order. See our supplement guide and muscle-building foods.
Frequently asked questions
How many days a week should I train a muscle?
A 2016 meta-analysis found twice a week produced better hypertrophy than once a week when volume was equal.
Do I need heavy weights to grow muscle?
The 2023 network meta-analysis found all load ranges promoted hypertrophy comparably, while heavier loads maximised strength.
Are multiple sets better than one set?
The highest-ranked hypertrophy prescriptions in the 2023 analysis included multiple sets.
References
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. PubMed 27102172
- Currier BS et al. (2023). Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. Br J Sports Med. PubMed 37414459
General information, not medical advice. Check with a doctor before starting a new training or supplement routine. Last updated 27 October 2026.
