Title: Strength Training Frequency: Less Is More Than Enough
Headings: Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes

Content: Training consisted of “three sets of eight exercises targeting major muscle groups of the upper and lower body, at 80% of one-repetition maximum (1-RM) for eight repetitions,” which would be a pretty decent regimen for a young person as well. They were divided into groups training 1, 2, or 3 days per week. They all did well. They all got equally stronger. A program of once or twice weekly resistance exercise achieves muscle strength gains similar to 3 days per week training in older adults. In 2000, McLester et al studied experienced recreational weight trainers, 13 showing that more frequent training produced more strength, but also that reduced training frequency was still surprisingly effective: it produced about 60% of the strength gains from training three times more often, while maintaining overall training volume, i.e. one long workout to three shorter ones. 14
The findings sugge