Training & movement
B · Reasonable confidenceHow often you train per week and how much stronger you get
Subject: Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis
What this means
With equal training volume, training more days per week gave no clearly larger strength gain. Only for the upper body did 3 or more days per week give more strength gain than 1 day.
Ralston GW, Kilgore L, Wyatt FB, Buchan D, Baker JS · 2018 · Sports Medicine - Open
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
With training volume equated, weekly training frequency made no significant difference to strength gain. For combined multi-joint and isolation exercises there was a non-significant trend favouring higher frequency (effect size 0.09; 95% CI −0.06 to 0.24). Only for the upper body did three or more sessions per week produce greater strength gains than one per week.
Who this applies to
A mixed group of people doing strength training, partly untrained. Age and sex are not reported in the abstract.
Size of the research
12 studies with 74 training groups in total. The total number of participants is not given in the abstract.
What to keep in mind
The number of studies is small and the authors found no strong link. They call for more research on training frequency themselves.
Practical conclusion for REZA
Frequency is mainly a way to distribute volume across the week; with volume equated, training more often adds little for strength.
View method and source
Methodology
Meta-analysis
Population
12 studies (74 treatment groups); mixed training status
Intervention
Higher vs lower weekly training frequency
Outcome measures
Maximal strength (1RM)
Limitations
Heterogeneity; few volume-equated studies; mostly untrained.
Original source
DOI: 10.1186/s40798-018-0149-9 · PMID: 30076500
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.