How Many Exercises Per Muscle Group (The Optimal Number)

Are you doing too many exercises in the gym, or maybe not enough? Understanding how many exercises to do for each muscle group is key to increasing your performance and seeing the results you want!  

Knowing how to select exercises effectively and manage volume is important, whether your goal is to build muscle, increase strength, or maintain your current physique. It's the foundation for any successful workout plan.

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Actionable Strategies

1. Think about what the muscle group you are trying to improve does - what's its function?  

2. Focus on compound exercises. These are exercises that work multiple muscle groups at the same time, making your workouts super efficient rather than picking individual exercises like we just did. They're also great for building functional strength and stimulating muscle growth.

3. Change up and adapt your training over time to your needs and fitness goals as you see progress. If we try to chase a perfect workout, we'll spend way more time in the gym, and there's a chance we won't see direct progress in the area we want the most.  

4. Aiming for 4-12 working sets per muscle group each week is a good starting point. But here's the thing: everyone's different. Beginners should start on the lower end of that range, while more experienced lifters can handle more volume.  

5. As you get more advanced, you'll need to pay attention to your body and how well you're recovering. If you're constantly feeling sore, fatigued, or even beat up due to the increase in volume, it might be a sign to dial back a bit.

Watch the Full Video

If you want to learn more about exercise selection and volume, I encourage you to watch the full video below.

• What are some common myths about exercise selection and volume?

  Some common myths include…

  1. you only need one exercise per muscle group

  2. you must do every exercise imaginable in every workout

  3. no pain, no gain.

• How many exercise should I do per muscle group?

  The number of exercises you do per muscle group will depend on your fitness goals, experience level, and recovery capacity. However, a good starting point is 2-3 exercises per week for each muscle group.

• How many sets and reps should I do?

  Aim for 4-12 working sets per muscle group each week. Beginners should start on the lower end of that range, while more experience lifters can handle more volume.

• How do I know if I'm doing too much volume?

  If you’re constantly feeling sore, fatigued, or even beat up due to the increase in volume, it might be a sign to dial back a bit.

• What are some other factors to consider when it comes to exercise selection and volume?

  Other factors to consider include your training frequency, intensity, and recovery time. You should also make sure to choose exercises that you enjoy and that fit your needs.