How Many Times A Week Should I Strength Train vs do Conditioning?

Strength training and conditioning are both important components of a well-rounded fitness program. While strength training focuses on building muscle mass and strength, conditioning exercises are designed to improve cardiovascular endurance and overall fitness. Both types of exercise have unique benefits, so it’s important to strike a balance between the two.

Here’s a breakdown of how often you should incorporate strength training and conditioning into your weekly workout routine:

Strength Training

Strength training involves lifting weights or using resistance exercises to build and maintain muscle mass. This type of exercise is important for building and maintaining bone density, increasing metabolism, improving balance and stability, and preventing injury.

For beginners, it’s recommended to strength train 2-3 times per week. More experienced lifters may benefit from 3-5 sessions per week, with a focus on different muscle groups on different days to allow for proper recovery time.


Conditioning exercises include activities like running, cycling, rowing, and swimming. These activities are designed to improve cardiovascular endurance, burn calories, and boost overall fitness.

For conditioning, it’s recommended to aim for 3-5 sessions per week, with a focus on high-intensity interval training (HIIT) for maximum calorie burn and cardiovascular benefits.

In summary, a well-rounded workout routine should include both strength training and conditioning exercises. Beginners can start with 2-3 strength training sessions per week and 3-5 conditioning sessions per week, while more experienced individuals may benefit from 3-5 strength training sessions per week and 3-5 conditioning sessions per week. It’s important to listen to your body and give yourself adequate rest and recovery time to avoid injury and optimise results.

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