Training & movement
B · Reasonable confidenceHow often per week strength training yields the most strength gain
Subject: Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis
What this means
Training more often gave larger strength gains, with effect sizes from 0.74 at 1 session to 1.08 at 4 or more sessions per week. With equal total training volume, the difference disappeared.
Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z · 2018 · Sports Medicine
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Higher training frequency was associated with greater strength gains. Volume-equated analyses showed a trend favouring higher frequency, but the practical significance is limited once volume is matched.
Who this applies to
Mostly untrained adults of various ages, both men and women.
Size of the research
22 studies combined; the total number of participants is not given in the abstract.
What to keep in mind
The effect seems driven mainly by extra training volume. Most studies used untrained participants, so little is known about experienced lifters.
Practical conclusion for REZA
Supports that frequency does matter, but less than volume — at matched total volume, training more often isn't a must.
View method and source
Methodology
Meta-analysis
Population
22 studies; mostly untrained participants, mixed age groups
Intervention
Different training frequencies (1, 2, 3+ days/week) vs lower frequencies
Outcome measures
Maximal strength (1RM)
Limitations
Most studies untrained; few volume-equated studies; heterogeneity in exercise selection.
Original source
DOI: 10.1007/s40279-018-0872-x · PMID: 29470825
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.