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:
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Content: to 4.85 ft.). The findings from these studies indicate that training just one or two days per week is sufficient stimulus for significant strength development. Unlike the first study, however, these results were obtained with relatively brief and low-volume workouts (one set of 10 exercises every seven days). Consequently, there appears to be little risk of overtraining associated with this strength-training protocol. In fact, for in-season athletes, performing more than one or two strength workouts a week may lead to overtraining. In addition to improving muscle strength and physical performance, the young athletes learned how to properly perform strength exercises during their weekly workouts. After 10 Saturdays of supervised strength training, the girls were fully functional in the exercise facility and capable of training independently. There have been no injuries in any of the training-frequency studies, indicating that one or two strength workouts a week offers a safe and efficient approach to muscle conditioning. Therefore, personal trainers who give clients the option of one- or two-day-per-week strength-training programs can provide practical and productive alternatives to the traditional Monday/Wednesday/Friday exercise schedule. Summary
Based on the findings from these four studies, strength training only one or two days a week is a safe and effective means for attaining significant improvements in muscle strength and body composition.