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: 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. The younger girls performed one set of 10 strength exercises on child-sized machines, and the older girls performed one set of 10 strength exercises on standard resistance machines. Sixteen girls, with an average age of 10 years, completed the first study, training one or two days per week under the supervision of a personal trainer. As shown in Table 4, these skaters made significant improvements in muscle strength (31 lbs. to 43 lbs.) and vertical jump height (10.2 in.