Are You a Beginner, Intermediate or Advanced?

Training CategoryCurrent TrainingTime in TrainingExperience
BeginnerNone or minimal training2 months or lessNone or minimal
IntermediateCurrently Training2 months - 1 yearModerate
AdvancedCurrently TrainingAt least 1 yearSignificant

Data from reference 1.

How Often Should You Strength Train?

Training CategoryRecommended Sessions Per Week
Beginner2 - 3
Intermediate3 - 4
Advanced4 - 7

Data from reference 1.

How Long Should My Strength Training Workout Last?

Excluding the warm-up, cool-down and any cardiovascular exercise, We recommend the main strength training workout last 20 – 60 minutes. (References 1, 2)


  1. Haff, G., & Triplett, N. T. (2016). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics.
  2. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018.