30 Seconds SummaryTraining Frequency for Strength Development: What the Data Say
- Higher training frequencies often lead to greater strength gains, especially in upper body pressing exercises.
- Initial studies showed conflicting results due to low sample sizes and variability in frequency definitions.
- Recent meta-analyses indicate that frequencies of three times per week or more tend to optimize strength gains compared to lower frequencies.
- High-frequency training is associated with about 20-23% faster strength gains in both trained and untrained individuals.
- For upper body exercises, higher frequencies significantly improve strength gains, but the same is not as apparent for lower body exercises.
- Multiple factors such as increased training quality and skill acquisition likely contribute to the benefits of higher frequencies.
- Real-world applicability may vary; individual responses and recovery capabilities should guide frequency adjustments.
Stronger By Science
Greg Nuckols
