Sir,
Exercises atleast 4 times a week is advisable.also u could increase the weights and keep the repetitions less and release it slowly.
Next Steps
try to work out in the gym 4 times a week.
Health Tips
be careful with the form in which your are exercising. posture needs to be right while u lift weights.. best is to take an opinion of a physiotherapist near to you to plan a fitness regime for you according to your body type.