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: Lifting weights, Strength Training. How Many Times Should You Train Each Week. STRENGTH TRAINING FREQUENCY
For beginning exercisers, there is research to support recommending strength training three times, two times, or even once per week. The number of strength-training sessions needed to achieve strength gains has to do with two equally important factors that facilitate the strength-building process. The first is progressive resistance exercise to stress the muscles and stimulate physiological adaptations. The second is sufficient recovery time to permit tissue repair and building through protein overcompensation, resulting in larger and stronger muscles. Study one
In 1974, a research study at Pennsylvania State University compared the effects of one, two and three strength-training sessions per week on strength development. All three groups of college-age males completed the same volume of work on a weekly basis, namely, 60 repetitions of the bench press. Subjects who trained once a week performed 12 sets of five repetitions each; subjects who trained twice per week performed six sets of five repetitions each;