When it comes to strength training, one of the most common questions is how often to train each movement type, such as squats, presses, or pulls. Finding the optimal training frequency depends on factors like recovery, volume, and individual goals. In this article, we’ll explore these factors and provide recommendations for beginners, intermediates, and advanced lifters.

Recovery and Training Frequency

Training frequency depends on two factors:

• Recovery: You should train again when you’re recovered enough to add load to the bar and complete your target reps.
• Muscle soreness: You should wait until the muscle is no longer sore before training again.

Training too often can lead to decreased performance and increased risk of injury. Adjusting the volume per day and spacing out your training sessions can help promote proper recovery.

Volume and Training Frequency

The volume of your training sessions plays a significant role in determining your training frequency. For example:

• If you perform three working sets per session, you may be able to train four times a week since recovery is faster.
• If you perform four sets per session, you may only be able to train three times a week as recovery takes longer.

General Guidelines

• Performing fewer than 2-4 sets per movement group may not be the most efficient use of your time.
• Performing over eight sets per session may lead to decreased quality and increase the risk of injury.

Training Frequency Recommendations

Based on recovery and volume factors, the average person can train 2-4 times per week for each specific muscle group or movement pattern. Exceptions may apply for highly advanced lifters or those with unique goals.

Beginners

• Recommended frequency: 2-4 total sessions per week
• Focus on whole-body training
• Avoid burnout and build a love for training

Intermediates

• Recommended frequency: 3-6 total sessions per week
• Split programs become more common (e.g., push, legs, pull)
• More sessions needed to give each movement the proper attention

Advanced lifters

• Recommended frequency: 5-10 total sessions per week
• Focus on one or two movements per session
• Double daily sessions can be utilized if desired
• Emphasis-de-emphasis training may be necessary to prioritize different lifts

Conclusion

When it comes to strength training frequency, the key is to find the right balance between recovery and volume while keeping your individual goals in mind. Beginners should start with 2-4 total sessions per week, intermediates with 3-6, and advanced lifters with 5-10 sessions weekly. Always listen to your body and adjust your training frequency as needed to ensure optimal progress and prevent injuries.