Title: Strength Training Frequency: Less Is More Than Enough
Headings: Strength Training Frequency
Strength Training Frequency
Less is more than enough: go to the gym less frequently but still gain strength fast enough for anyone but a bodybuilder
Just tell me what to do!
The philosophical bodybuilder
Less is not more. More is more!
A surprising reason that more is definitely not always better
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
Krieger on sets
State of the science as of 2016 … and the last word?
And that’s not all: it’s really not clear that more of anything is better
More efficient cardio too?!
Strength training is also helpful for weight loss (and general health)
Strength training may even be great for aerobic fitness
A few final bullet points of caution and perspective
My own success with a “lazy” training schedule
Rebuttals! Of course not everyone agrees that lower training frequency is better … but it depends on what you mean by “better”
What about “the German study”?
Training frequency and physical therapy
About Paul Ingraham
Related Reading
What’s new in this article?
Notes

Content: Resistance Training for Older Adults 11:51
The science of strength training volume, mainly frequency, from 1988–2007 (is remarkably consistent)
In 1988, Graves et al 9 studied 50 men and women accustomed to strength training and tested them on 12 weeks of reduced training frequency, going from 2 or 3 days per week to 0, 1 or 2 days per week. Those reduced to zero lost strength as expected (about 70% over the 12 weeks), but for those who merely reduced their frequency? No loss at all. Strength values for subjects who reduced training to 2 and 1 days/week were not significantly different … . These data suggest that muscular strength can be maintained for up to 12 weeks with reduced training frequency. In 1990, Graves led another study, 10 larger and more rigorous, focusing on lumbar strength in 112 adults, and testing a wider range of frequencies: everything from 3 workouts per week to one workout every other week. Every training frequency produced results, though somewhat less at the lowest frequency. But results were basically identical for training 1, 2 or 3 times per week! These data indicate that a training frequency as low as 1X/week provides an effective training stimulus for the development of lumbar extension strength.