When starting a strength training program begin with two sessions per week, increase to three after 3-4 months and then move onto a more advanced program, training four or more times per week after 6-8 months of training.
Strength training affects more than the muscles - bones, connective tissue, your heart, and nervous system are all stressed during training. These organs and tissues do not all recover or adapt at the same rate so while the muscles have recovered from one training session, connective tissue may still need more time. Since it is not possible to measure recovery in multiple systems it is essential to plan a recovery week into your training. A recovery week occurs every four to six weeks and is a week where you decrease the frequency and intensity of your training sessions by cutting the number of exercises and the weight you use in half. This gives all the tissues and organs a break, allowing them to recover and improve at a faster rate.