Training frequency
// What the research shows
With weekly volumeTraining volume Usually measured as the number of hard sets per muscle per week. More in the glossary → held equal, frequencyTraining frequency How many times per week a muscle or exercise is trained. More in the glossary → showed no clearly identifiable effect on hypertrophy in the large meta-regressionMeta-regression A method within a meta-analysis that tests whether the size of an effect depends on a characteristic of the studies. More in the glossary → by Pelland et al. (2026). For strength it did: training a lift more often was linked to greater strength gains, even independent of volume. An earlier meta-analysisMeta-analysis A study of studies: the results of many individual studies are pooled statistically. More in the glossary → (Grgic et al., 2018) also found more strength with higher frequency, but attributed it mainly to the extra volume.
// In practice
- Pick a frequency that fits your schedule and lets you do quality sets in each session.
- If a session gets too long or your last sets get sloppy, split the volume over more days.
- For strength in a specific lift: practise it 2–4 times a week instead of all at once.
// Limitations & open questions
Very low frequencies (once a week) with high volume are poorly studied. Whether results differ for very advanced lifters is unclear.
// Sources
- Meta-Regression 2026Pelland et al. – The resistance training dose response (Sports Medicine) ↗
- Meta-Analyse 2018Grgic et al. – Effect of resistance training frequency on gains in muscular strength (Sports Medicine) ↗
// More from Training
Training volume
More hard sets per muscle per week lead to more growth, but each extra set adds a bit less than the one before.
Proximity to failure (RIR)
For muscle growth it pays to train close to failure. For strength it matters much less.
Load & rep range
Muscles grow similarly with light and heavy loads as long as sets are hard. Maximal strength needs heavy loads.
Range of motion & stretched position
Full range of motion is a good default. Training in the stretched position seems especially important for growth.