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Here's How Often You Should Strength Train to Get Lean

Strength training this much can help you sculpt a lean and toned body.
FACT CHECKED BY Alexa Mellardo

Strength training is a crucial component of any fitness routine—especially for my clients who are aiming to achieve a lean and sculpted physique. While cardio exercises contribute to overall weight loss, incorporating strength training into your routine can play a significant role in helping you achieve a toned and lean body. In this article, I'll explain how often you should do strength training to get lean, share the benefits it offers for weight loss and lean muscle sculpting, and provide a sample strength training regimen to help you achieve your fitness goals.

Incorporating strength training into your fitness routine is a powerful strategy for achieving a lean and toned physique. By following a well-balanced regimen and allowing for adequate recovery, you can optimize the benefits of strength training for weight loss and muscle sculpting. Remember, consistency is key, and it's essential to combine strength training with a balanced diet and proper hydration for overall success in your fitness journey.

How often should you perform strength training to get lean?

woman doing planks on yoga mat at home, concept of daily exercises for women to lose weight

The frequency of strength training sessions depends on various factors, including your fitness level, goals, and schedule. For individuals who are looking to get lean, a general recommendation is to engage in strength training at least three to four times per week. This frequency allows for adequate muscle stimulation and recovery while supporting your overall weight-loss journey. However, it's essential to listen to your body and avoid overtraining, as rest and recovery are crucial for muscle development.

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How is strength training beneficial for weight loss and sculpting lean muscle?

woman holding dumbbells as part of anti-aging workout

1. It increases your metabolism.

Strength training helps boost your metabolism, leading to increased calorie burn both during and after your workout. This enhanced metabolic rate contributes to more effective weight loss.

2. It helps you preserve lean muscle.

While losing weight, the body often breaks down both fat and muscle tissue. Strength training helps preserve and build lean muscle mass, preventing excessive muscle loss during the weight-loss process.

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3. It melts fat.

Engaging in resistance exercises, such as weightlifting, promotes fat burning by utilizing energy stores. As you build muscle, your body becomes more efficient at burning calories, supporting your efforts to shed excess body fat.

4. It enhances your body composition.

Strength training not only helps with weight loss but also contributes to a more defined and sculpted physique. It aids in shaping and toning muscles, providing a lean and athletic appearance.

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Here's a sample strength training workout to get lean:

woman squatting next to lake, concept of standing workouts for women to lose weight

This sample strength training regimen focuses on compound exercises and targets major muscle groups.

Day 1: Full-Body Workout

Squats: 3 sets x 12 reps
Bench Press: 3 sets x 10 reps
Bent-Over Rows: 3 sets x 12 reps
Planks: 3 sets x 30 seconds

Day 2: Rest or Light Cardio

Engage in light cardio like brisk walking or cycling for 30 minutes.

Day 3: Upper-Body Workout

Overhead Press: 3 sets x 10 reps
Pull-Ups or Lat Pulldowns: 3 sets x 10 reps
Tricep Dips: 3 sets x 12 reps
Russian Twists: 3 sets x 20 reps (for core)

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Day 4: Rest or Light Cardio

Perform light cardio such as brisk walking or cycling for 30 minutes.

Day 5: Lower-Body Workout

Deadlifts: 3 sets x 10 reps
Lunges: 3 sets x 12 reps (each leg)
Leg Press: 3 sets x 12 reps
Planks: 3 sets x 30 seconds

Day 6: Rest or Light Cardio

Day number six is another "rest or light cardio" day where you will perform the light cardio of your choice for 30 minutes.

Day 7: Active Recovery or Complete Rest

Stretch, drink plenty of water, and eat meals high in protein to promote full-body recovery.

Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler