Posted on May 17, 2016 by Jenny Cromack
“How often should you strength train?” is a question I am frequently asked. There really is no simple answer to this question, the reality is that if you have two days free, then its going to be two days, likewise if you’ve got three days a week even better.
Below is a table to help you select an appropriate training frequency based on your availability and preferences. All of these suggested programs which look at how often you should strength train have been shown to be effective, simply choose and complete. Exercises should predominantly be focused around compound movements. Rest 2-4 mins between sets to ensure you can lift the required intensities. In relation to intensity (65%-90% 1Rm) will do the job. Happy lifting.
| 2 sessions Per Week | ||||
| Session 1 | Session 2 | Notes: | ||
| Whole Body | Whole Body | 80% compound movements. 20% isolation.Ideal Training Split (Monday, Thursday) | ||
| 3-6 sets per muscle group | 3-6 sets per muscle group | |||
| 5-10 sets lower | 5-12 sets lower | |||
| 3-6 reps | 4-8 reps | |||
| Push/ Pull/ Hinge/ Squat | ||||
| 3 sessions Per Week (Option A) | ||||
| Session 1 | Session 2 | Session 3 | Notes: | |
| Lower Body | Upper Body | Whole Body | On the whole body day, complete squats first.Ideal Training Split (Monday, Wednesday, Friday) | |
| 3-6 sets per muscle group | 3-6 sets per muscle group | 3-6 sets per muscle group | ||
| 4-8 reps | 4-8 reps | 5-10 sets lower | ||
| Squat/ Hinge/ Unilateral | Horizontal/ Vertical Push & Pull | 3-6 reps | ||
| Squat/ Push/ Pull | ||||
| 3 sessions Per Week (Option B) | ||||
| Repeat option A, however remove session 3.For example: Week 1 complete Session (1,2,1) Week 2 complete session (2,1,2) | ||||
| 4 sessions Per Week | ||||
| Session 1 | Session 2 | Session 3 | Session 4 | Notes |
| Lower Body | Upper Body | Lower Body | Upper Body | Ideal training split (Mon,Tue,Thu,Fri) |
| 3-6 sets per muscle group | 3-6 sets per muscle group | 3-6 sets per muscle group | 3-6 sets per muscle group | |
| 3-6 reps | 4-8 reps | 4-8 reps | 3-6 reps | |
| Squat/ Hinge/ Unilateral | Horizontal/ Vertical Push & Pull | Squat/ Hinge/ Unilateral | Horizontal/ Vertical Push & Pull | |