Title: Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
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Content: Going From Training 2-Days to 1-Day Per Week
Graves et al. ( 1988) set out to understand whether reducing someone’s training frequency from working out either 2 or 3 days per week to 0, 1 or 2 days per week had any effect. The results of this study are critical to understand for those who might have trained several times per week in the past but can now only train once per week. As expected, those who went from regular training to zero training lost an average of 68% of their strength over a 12-week timeframe. However, the strength of those who reduced their training frequency from 2 days to 1 day per week were not statistically different. This means that, for at least a 12-week timeframe, even training once per week can maintain your strength. Takeaway: If all you have is 1 day per week to train, the consequence of not training is a 68% loss in strength, whereas the benefit is maintaining what you’ve already built. Read our article on How To Structure Your Strength Training While Cutting. 5 Principles to Follow When Training 1X Per Week
Now that you know there is research concluding that training one day per week can have positive outcomes on strength, what are the specific factors we need to focus on while we’re in the gym?