Training frequency

Training frequency is the number of training sessions in a given period, usually a week.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 463.} For hypertrophy, it also describes how often each muscle group is trained per week.^{2Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 95.} The appropriate frequency depends on training status, fitness and available time, including work, social and family commitments.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 412.}

Frequency alone has little effect on muscle growth; its main role is to distribute weekly training volume.^{4Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 96.} Schoenfeld identifies a per-session threshold of about 10 sets per muscle, beyond which extra sets add less: 20 weekly sets work better as two sessions of 10 than one of 20.^{4Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 96.}

How often should clients train?

• Novices training the whole body do well on two or three nonconsecutive days a week; intermediates can move to three or four.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 412.} Four days usually means a split routine, such as upper body Monday and Thursday, lower body Tuesday and Friday.^{5Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 413.}
• The NSCA recommends at least one day and no more than three between sessions that stress the same muscles.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 412.} For a short period, one session a week can maintain strength in well-trained athletes.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 463.}
• Helms and colleagues suggest 3 to 6 weekly sessions for most strength and hypertrophy goals, with twice a week also effective for time-pressed novices.^{6Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 79.}
• More frequent sessions tend to produce larger strength gains, though the contribution of extra volume is unclear.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 412.}