Frequency of Weight Training

A close friend, someone I respect a lot, told me I am training too much. Strength training that is. He suggested that I may be better off training less often and would see better results. I was training between five and six times a week and then doing Karate on weekends. He suggested that my muscles may not recover enough to repair and build, the purpose of your training.

There are different schools of thought when it comes to strength training. The frequency of training is measured by the number of training sessions for a given muscle group. The critical factors at play here are how frequently do you go back to work on the same set of muscles and how much time passes in the interim. Of course, what you do when you go into the gym matters as well. Some people believe that going to a gym every ten days is best for them. Others think that training twice a day is best for them.

What I learned was that there is no single truth. Your genes, training history, length of time that you have been training, the time you have available at hand and even your end goals matter. If achieving Olympic status is your goal, then you certainly need to train twice a day with between three and five days interval between the time you train a specific muscle group. Sometimes, you reach a plateau and do not see improvements in muscle developments. At such points in time, it is useful to increase your training schedule to more than five times a day. If you intend to train once a week, it has to be an intensive work out with weights that strain your capacity. What seems to work best for most of the folks who are middle of the path, is three days a week. Happy Gymming!!


Ritesh is a born again health enthusiast and holds a Certificate in Physiology from Harvard Medical School and a Certificate in Nutrition from Tufts University.