How Long Should I Lift Hand Weights Per Day?

Think Reps and Sets

Sets and repetitions matter more than duration. If you are trying to build muscle mass, do at least three sets of six to 10 repetitions. If you are trying to build endurance, do at least three sets of 10 to 15 repetitions. The weight should be heavy enough that the last two repetitions of each set are the most difficult.

Take Sufficient Down Time

Give yourself at least 48 hours rest between sessions. If you work your entire upper body on one day, give yourself a full day's rest before working those same muscles again. Conversely, you can split your workouts and only work certain body parts each day. For example, arms on Monday and shoulders on Tuesday.

Bottom Line

Focus more on the amount of resistance and the number of sets and repetitions than duration. Give yourself sufficient rest between sessions to allow your muscles time to recover.

References

• "Personal Trainer Manual"; American Council on Exercise;1996
• "Physiology of Sport and Exercise";Jack H. Wilmore, PhD. & David L. Costill, PhD.;1999