The invention discloses a method for improving microalgae growth rate and oil yield, and the method includes the following steps: 1), after inoculation of microalgae, the microalgae is cultured for 2-5 days by continuous illumination or cycled illumination in a certain light and dark conditions at 20-35 DEG C and in the conditions of 20-200 mu mol photon in m<-2>s<-1>; 2), the microalgae strain obtained by the step 1) is inoculated again, and then cultured; and 3), the microalgae strain is cultured by step 1) as a training cycle, and then cultured by step 2) as a next training cycle, and the microalgae strain with the growth rate and oil yield both increased can be obtained by the cycled training. According to the method, the growth rate and oil yield both of wild microalgae strains and microalgae gene deficient mutants are increased, and compared with the large-scale screening, the method is less in workload and high in efficiency, is a new strain selection method, and has broad application prospects in microalgae biofuel development.