How often should I exfoliate my face?

Exfoliating removes dead skin cells from the surface, which makes the face feel smoother and helps serums and moisturizer absorb better. The American Academy of Dermatology recommends exfoliating only once or twice a week for most people, with the exact frequency depending on skin type, the type of exfoliant, and what other actives you are using.

There are two broad kinds of exfoliation. Physical exfoliants — scrubs with sugar, salt, oat, or microbeads — work by manually buffing the surface. Chemical exfoliants use acids or enzymes to dissolve the bonds that hold dead cells together. The two main acid families are alpha-hydroxy acids (AHAs) like glycolic and lactic acid, which are water soluble and work on the surface, and beta-hydroxy acids (BHAs) like salicylic acid, which are oil soluble and can get into pores. AHAs are usually preferred for normal to dry or sun-damaged skin. BHAs are usually preferred for oily or acne-prone skin. Physical scrubs can be harsher than people expect, especially the coarser ones, which is why AAD advises using small circular motions with a soft touch rather than scrubbing hard.

A reasonable schedule by skin type: oily or resilient skin can usually tolerate two to three sessions per week, normal or combination skin is comfortable at two, and dry or sensitive skin should stay near one session per week and use a gentle product. Stronger treatments like 20 percent glycolic peels or daily 10 percent glycolic serums should be cycled in slowly rather than used from day one. The AAD specifically warns against daily exfoliation because overdoing it strips the barrier and leaves skin red, tight, and prone to breakouts.

The biggest warning signs are redness that does not fade within an hour, stinging when you apply moisturizer, tiny bumps that look like sandpaper, and increased sensitivity to products that did not bother you before. Those are signs you are over-exfoliating and the skin barrier is damaged. The fix is to stop, switch to a bland moisturizer with ceramides and hyaluronic acid for two to four weeks, and avoid retinoids, AHAs, and BHAs until the skin settles. Sunscreen becomes even more important during this recovery because a stripped barrier is more vulnerable to UV damage. If the irritation persists beyond a couple of weeks or is paired with pain, swelling, or oozing, see a dermatologist, because some of those symptoms are also signs of contact dermatitis or an allergic reaction to a new product.

It is also worth thinking about what other actives are in your routine. A retinoid plus a chemical exfoliant plus a vitamin C serum in the same week can be too much for almost any skin type. The simplest split is retinoid at night two or three nights per week, AHA or BHA on a separate night once or twice a week, and a gentle cleanser and moisturizer the rest of the time. Pregnant and breastfeeding clients should skip salicylic acid above 2 percent concentration as a precaution, even though low-strength leave-on use is generally considered safe.

When picking a product, lower concentration does not mean less effective. A 5 to 8 percent glycolic acid toner used two nights per week delivers real benefits without much irritation, especially for beginners. Sensitive skin often does better with polyhydroxy acids (PHAs) like gluconolactone, which exfoliate more gently because their larger molecules do not penetrate as deeply. Enzyme-based exfoliants made from papaya (papain) or pumpkin are another low-irritation option for very reactive skin, though the evidence behind them is mostly anecdotal rather than clinical. A starter glycolic acid toner at 5 to 7 percent is a sensible first purchase. For more, see the skin barrier guide and the niacinamide explainer.