Title: Can You Get Stronger Lifting Once Per Week? (Yes, Here's How) — Fitbod
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Content: If you were looking at this data as a high-performance strength coach, you would conclude that perhaps shorter, more frequent training sessions are advantageous for your athletes. But remember, we are not professional athletes looking to maximize every small detail of our training program. Key takeaway: Even a 1-day per week training split can lead to significant strength gains of up to 53% for the upper body and 58% for the lower body. Study #2: 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.