Is it necessary to exercise every day to build muscle?
Jun 24, 2025
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
For beginners, each muscle group can be trained 2-3 times per week. However, for individuals with a certain fitness foundation or those who already have relatively sufficient muscle mass, muscle growth requires time, and excessive training may hinder muscle recovery and growth. In such cases, high-intensity strength training can be performed 3-4 times per week.
Generally speaking, building muscle does not require daily exercise. Detailed analysis is as follows:
Muscle building, or increasing muscle mass, usually requires combining appropriate resistance training with proper nutrition. For beginners, each muscle group can be trained 2-3 times per week. Muscle growth mainly occurs during rest periods, especially during sleep. Therefore, ensuring sufficient recovery time between training sessions for each muscle group is important.
For individuals with a certain fitness foundation or those who already have considerable muscle mass, muscle growth takes time, and excessive training may actually hinder muscle recovery and growth. In such cases, performing high-intensity strength training 3-4 times per week is recommended. Providing adequate rest and recovery time after each session will better support muscle growth and shaping.
In daily life, it is advisable to develop a suitable training plan under the guidance of a professional fitness trainer, pay attention to nutritional balance, and ensure adequate rest.
