Here’s How (and How Often) to Exfoliate Your Face and Body for Healthier Skin

Exfoliation, simply put, is the process of removing dead skin cells from the surface of your skin.

Yes, your skin naturally sheds old cells — but a little extra help is often needed to clear them off the surface. You can assist this process in two primary ways: physical or chemical exfoliation.

Physical exfoliation relies on manual tools like loofahs and brushes, while chemical exfoliation uses — as the name implies — mild chemicals such as hydroxy acids.

Some exfoliation benefits your skin. If you never exfoliate, pores can become clogged and skin may appear lackluster. Exfoliating too frequently, however, can lead to irritation.

The question then becomes: what is the optimal exfoliation “sweet spot” for healthier skin?

Keep reading to learn the recommended frequency for different skin types, plus tips for exfoliating effectively.

What’s the short answer?

Board-certified New York City dermatologist, Dr. Debra Jaliman, says your skin type largely determines how often you should exfoliate.

(Unsure of your skin type? See the No BS Guide to Discovering Your Real Skin Type.)

Dr. Anna Chacon, a board-certified dermatologist in Weston, Florida, points out several other elements that influence how often you should exfoliate.

• age
• hydration
• skin discoloration
• weather

Exfoliation can help maintain healthy-looking skin as you age. Keep in mind, though, that skin tends to become drier and more sensitive with age. Opting for gentler exfoliants rather than rough physical methods can be kinder to delicate skin.

If your skin is already dry, you’ll usually want to restrict exfoliation to once or twice weekly.

During warmer weather, exfoliating a bit more often may help prevent excess oil buildup.

Physical vs. chemical exfoliation

In short, physical exfoliation requires some manual effort on your part, while chemical exfoliation lets a product do the work for you.

• Physical exfoliants include scrubs, pumice stones, and dry brushes. These items remove dead skin from the surface as you scrub or brush.
• Chemical exfoliants include water-soluble alpha hydroxy acids (AHAs) like glycolic acid and oil-soluble beta hydroxy acids (BHAs) like salicylic acid. They work by penetrating slightly below the surface to dissolve the bonds that hold skin cells together. Retinols and retinoids also act as chemical exfoliants because they speed up cell turnover and promote exfoliation.

Chemical exfoliants generally exfoliate more gently than physical scrubs and can be more effective, but they may still irritate if misused.

Jaliman advises using only one type of exfoliant at a time. “Otherwise, you risk stripping natural oils or over-exfoliating.”

She also warns against combining a physical and chemical exfoliant simultaneously, unless both are very mild.

Keep in mind many skincare items, like serums and masks, may contain AHAs or other exfoliating agents without being labeled specifically as exfoliants. In other words, you might already be using multiple exfoliating products without realizing it.

How to exfoliate your face

You can exfoliate your face any time of day. Some people prefer morning exfoliation for a fresh look, while others do it at night to remove daily buildup of dead skin.

Wherever you place it in your routine, cleansing is the essential first step. Use a gentle cleanser and rinse thoroughly.

Get 15 tips on washing your face the right way.

The technique for exfoliation varies between chemical and physical methods.

If you opt for a physical scrub, Jaliman suggests: apply a pea-sized amount to your forehead, chin, nose, and cheeks; use a soft face brush, sponge, or washcloth to massage in gentle circular motions for about 30 seconds; then rinse with cool or lukewarm water.

If you’re using a chemical exfoliant, follow the product’s instructions closely since formulations differ. Continue with the rest of your skincare routine — serums, spot treatments, and hydrating moisturizers.

And remember, Jaliman emphasizes the importance of sunscreen during the day. (Apply sunscreen just before makeup.)

“Exfoliation reveals fresh skin, so your skin becomes more sun sensitive,” she explains.

If your face becomes irritated or looks inflamed, it’s usually best to cut back on exfoliation and consult a dermatologist.

How to exfoliate your body

Body exfoliation often uses rougher tools, like pumice stones, that you wouldn’t use on your face. Gentler chemical exfoliants remain an option for the body as well.

Try to exfoliate most of your body. Dead skin can accumulate everywhere, but target areas that tend to be drier:

• knees
• elbows
• feet
• thighs
• buttocks

Jaliman suggests exfoliating your body while in the shower.

• Cleanse first.
• Gently massage your chosen exfoliant onto the skin in circular motions.
• Rinse thoroughly.
• Apply lotion or cream right after.
• For tougher areas like feet, consider scrubs, peels, or a pumice stone.

Avoid exfoliating over cuts, sores, or broken skin until they heal. And if irritation appears, give your body a few days to rest.

What happens if you do it too often?

While you might be tempted to remove as much dead skin as possible for smoother, brighter skin, over-exfoliating can backfire.

“If you over-exfoliate, you may experience redness, irritation, and peeling,” Chacon explains. “Your skin may also feel uncomfortable and tight.”

If you notice these signs, stop exfoliating until your skin settles. Consulting a dermatologist or healthcare professional is a good idea if symptoms persist.

Why exfoliate at all?

Exfoliation offers several benefits.

“It removes that dead skin that makes our complexion look dull,” Jaliman says. This process also helps prevent clogged pores and allows other skin products to penetrate the skin more effectively.

Exfoliation can stimulate collagen and improve skin texture and brightness.

Keep your skin type in mind when starting an exfoliation routine. Dry, sensitive, or acne-prone skin may find physical exfoliation too harsh, while oilier skin types may tolerate stronger exfoliants.

Always check ingredient lists

If your routine includes retinol or benzoyl peroxide, be aware your skin could already be drier or more reactive than you think.

Combining exfoliation with these ingredients may further dry or irritate your skin, or even trigger breakouts.

Still unsure how often to exfoliate? A dermatologist can provide tailored advice.

Choosing a product

Use different exfoliants for face and body, since facial skin is more fragile.

Select products with your skin type in mind.

• Normal skin. Most exfoliants are generally safe.
• Dry skin. Favor gentle chemical formulas like glycolic acid.
• Oily skin. You can typically choose between physical scrubs or stronger chemical exfoliants.
• Combination skin. Use milder methods on dry areas and scrubs on oilier zones.
• Sensitive skin. Opt for products formulated for sensitivity and consider natural enzymes like papaya or pomegranate.

Looking for a hydrating physical exfoliant? Jaliman recommends Aveeno Positive Radiant Skin Brightening Daily Scrub. It includes jojoba and castor oils plus moisturizing soy extract.

She also favors Neostrata Facial Cleanser, which contains a polyhydroxy acid (PHA).

“It gently exfoliates without over-drying,” Jaliman says, noting the panthenol helps hydrate and soothe the skin.

Chacon suggests patch-testing a new product on a less sensitive area, like the feet, and checking reviews to learn other users’ experiences. Always scan ingredient lists for potential allergens or irritants.

You can also use pantry ingredients like cinnamon or finely ground oatmeal as natural exfoliants. Be cautious when making DIY scrubs, as large particles can damage skin.

The bottom line

Finding the right exfoliation routine can be a little tricky. Once you understand your skin’s needs, stick to a consistent schedule and avoid overdoing it.

If you notice adverse changes, seek advice from a dermatologist for recommendations tailored to your skin type and concerns.