What is a Mesocycle? – Important to Training!

In this article, I will be answering the question, what is a mesocycle? Different types of training cycles can be crucial to the success of a lifter, especially if the lifter is more experienced. Mesocycles are one of the three types of lifting cycles, it is certainly worth being explained, which is exactly what I plan on doing during this article!

Let’s explain what a mesocycle is, how they relate to our training and how you can implement them within your training!

Mesocycles Explained:

A mesocycle is a block of training that is constructed of 4-6 microcycles. Numerous mesocycles form a macrocycle which is basically your overall plan leading up to an event or goal. Since mesocycles are constructed of 4-6 microcycles, there is a progression from week to week to ensure you are getting better with your training! Whether this is gaining strength, muscle or speed!

An example of this would be a block of training focused on gaining strength. You would start week one with a lower intensity and higher volume. As the weeks go by, you would increase the weight and decrease the volume. You would build a foundation of volume and taper that volume so you can handle heavier weights. You would try to lift heavier weight as this is most relative to strength. This is a very general example of a progression that may occur within one’s strength program, but still a progression!


Mesocycles in Relation to Your Training:

As we know, there is a theme of progression within a mesocycle. This progression will be related to your training, such as increasing intensity for strength gains or volume for muscle gain. You tailor the training within a mesocycle so it relates to your goal, therefore, relating it to your training.

From there, you would take numerous mesocycles to create a macrocycle in order to prepare for an event or goal. The relation of this to your training comes through the ability to choose the goals you want within your mesocycles. For example, if your end goal is to prep for a powerlifting meet, you may want to take 4 weeks to build a foundation of volume, then taper that volume to increase the weights. Then before the meet, you may want to take some time to work on power to put the finishing touches on before the meet.

Implementing Mesocycles:

Now that we know what a mesocycle is, and how they relate to our training, we can look at implementing them! We first need to think about our goal, this will help us create or microcycles, which will then give us an idea of how to progress these microcycles throughout our mesocycle. Once we have this, we have the general framework for our mesocycle, you then need to think about how you want the mesocycles to fit int your macrocycles.

I have given a couple of examples on these above. The main thing you need to think about is your goal, and how you plan to manipulate your training within the three different types of training cycles to best and most effectively accomplish your goal!

Wrapping Up:

All in all, mesocycles are the middle of the three training phases. Microcycles make them up, while mesocycles make up macrocycles. They are huge for setting up the bulk of our training to achieve our goal, and having your goal in mind is the most important thing to consider while trying to construct them!

If you are more experienced in your training, utilizing these different types of training cycles may be crucial to your success! I thank you for taking the time to read this article, and I am glad to have given you some information for your benefit! As always, if you have any questions or comments please do not hesitate to leave them below and I will be sure to reply!


Until Next Time,


Kohl Johnson

Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.

Support is much appreciated if you benefited from this:

Kohl Johnson

I am a 16-year-old fitness fanatic! I have learned nothing but quality training and nutrition information from the utmost well-respected individuals in the field. Now, my only focus is to share this knowledge with you for your benefit, in the most honest way possible. We are all in this together! LET'S GO!

4 Responses

  1. I enjoyed reading your article and you certainly know a lot about lifting.  I have never heard of a mesocycle before.  The term is all knew to me.  I am in the process of trying to build up my strength because I am in recovery from an injury that has weakened my muscles a lot.  I guess I should just be increasing my weight each week.

    What do you think?

    • Hi Alisha, I am so glad you liked the article! I am not a doctor nor do I have any background information on your injury. With any injury, you should always seek proper medical advice.

  2. Hi Kohl. I must admit to knowing very little about fitness training. I find some of the modern terminology a little bit difficult to follow. I was brought up just using weights, boxing bags and various leg, arm and body machines. But now that I’ve read your blog on the subject I’ve gained a bit more knowledge . Your description of moving in a fitness regime from a Microcycle to a mesocycle and eventually through to a macrocycle, is indeed interesting. Life is about goal setting and I guess I never thought about looking at fitness as on a goal setting level before.  Do you think your methods are relevant to people in older age brackets, or do you need to be younger to cope with the intensity? Jim

    • Hey Jim, so glad you benefited from the article! Goals are so crucial to having a direction for your training to build from! As for if this information being relative to the older population or not, it really depends. If one is simply trying to stay healthy and live an active lifestyle, then this setup of training likely isn’t relative to them. However, if one has specific goals like developing strength, or even wants to prep for a powerlifting meet or something of the sorts, then this would become much more relative! The intensity used within the training setup would be relative to the individual and their goals if they choose to use this. Thanks for the question, Jim!

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