Frequency of Training

Frequency of training is the number of days per week a program is performed. As a general rule, one should not exercise the same muscle group two days in a row, and usually not more than three times in a week; otherwise the body becomes fatigued and reaches an overtrained state.

Sensible resistance training places safe but significant stress on the muscles and connective tissue. After the session, repair and building take place during which proteins are synthesized and muscles gain slightly in strength and size. Generally 48 hours are required to complete this recovery. For basic strength fitness, most women and men respond well to 3 non-consecutive training days per week, such as a Monday-Wednesday-Friday sequence. Training more often almost always produces poorer results for a beginner. If three sessions per week are not possible, 2 equally spaced workouts will still provide substantial strength gains.

Frequency by program type (summary):

• Strength Fitness: 2 to 3 days/week
• Athletic Strength Training: 3 to 4 days/week
• Bodybuilding: 4 to 6 days/week
• Combo Program: about 4 days/week

When training frequency is high (4 or 5 days/week), a split routine system can provide sufficient recovery of muscle groups between sessions because body parts are not trained on successive days.

• Do not train the same muscle group two days in a row.
• Usually not more than 3 times per week for a given muscle.
• Basic strength fitness: 3 non-consecutive days/week (e.g. Mon-Wed-Fri) is ideal; 2 spaced workouts still effective.
• Strength Fitness 2-3 days; Athletic Strength 3-4 days; Bodybuilding 4-6 days; Combo ~4 days.
• High frequency (4-5 days) is managed with a split routine.

• rest-between-workouts — recovery requirement that limits frequency.
• rebuilding-time — the principle behind recovery.
• split-routine — enables higher weekly frequency safely.