30 Seconds SummaryResearch Spotlight: How does training frequency affect strength gains?
- Research indicates no significant difference in strength gains between various training frequencies for trained lifters.
- Meta-analysis by Cuthbert and colleagues shows that neither upper nor lower body strength gains significantly benefit from differing training frequencies when training volumes are matched.
- Higher training frequencies may still be practical, allowing for potentially higher volumes or better training quality across workouts.
- It's advisable to spread out training sessions (e.g., five sets of squats three times per week) rather than condensing them into fewer sessions with higher sets.
- Training once a week may suffice for those performing fewer than approximately 10 sets per muscle group weekly.
- Personal variability in recovery and preference means training frequency should be adapted based on individual response rather than a one-size-fits-all approach.
- Experimenting with different training frequencies can help individuals find what works best for their unique physiology and schedule.
Stronger By Science
Greg Nuckols
