Title: Lifting weights, Strength Training. How Many Times Should You Train Each Week.
Headings: STRENGTH TRAINING FREQUENCY
STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week.
Study two
Study three
Study four
Summary
The studies’ research findings are summarized as follows:
Are you ready for the NEXT STEP!

Content: While three strength-training sessions a week may be most productive for beginning participants, the findings from this study suggest that one or two relatively brief bouts of strength exercise may be sufficient for stimulating significant strength gains in previously sedentary adults and seniors. This is particularly impressive because the research subjects performed only one set of 12 resistance exercises, totaling about 25 minutes of strength training each session. Because better results were attained with three weekly workouts, this is the recommended strength-training frequency for new exercisers. But individuals who cannot commit to a traditional Monday/Wednesday/Friday exercise schedule should do well with two evenly-spaced strength workouts per week. For time-pressured people who have difficulty fitting in two weekly workouts, a single strength-training session every seven days seems to be an effective alternative. However, once-a-week trainees must make every effort to avoid missing their workouts, as it is unlikely that an every-other-week exercise session will produce progressive strength development. Study four
Recent research has demonstrated that impressive physical benefits can be attained from relatively brief and infrequent strength-training sessions. For example, several studies have shown similar strength gains from single-set and multiple-set training protocols.3 The following study, conducted with young athletes concurrently participating in sports activities, supports the training-frequency findings of the first three studies. This two-part study was conducted with young female figure skaters, who were concurrently spending several hours a week practicing and competing in their sport. Due to school and a heavy on-ice training schedule, the girls were limited to one or two strength-training sessions per week.