In this article, I answer your question, what is training frequency? I will be including a definition, its relation to your training and how you can implement it! This with the hopes of allowing you to actually utilize the information!
Now it is time to actually discuss, let’s go!
Training Frequency Definition:
A training frequency refers to the number of times you train in a week. In particular, the number of times you train a specific muscle group or movement in a week.
For example, someone may train their chest 3 times per week, while they only focus on their back once per week. Meanwhile, they may train the squat 3 times per week, bench press twice per week and deadlift once per week. Adjusting training frequency is critical to training for your needs and goals!
Training Frequency Related to You:
There are many factors involved with training frequency that can benefit us. The main ones include working with a sustainable plan, tailoring your training towards your weak points and adjusting training frequency to manage fatigue from lifting. Let’s talk about these topics in a little more detail!
Not everyone has the time that will allow them to consistently train 6 times per week, that is why one may adjust their training frequency to 3 times per week (as an example). This will allow them to consistently execute their plan while still being able to obtain progress, especially if they are more of a beginner.
As far as training to your needs goes, this typically involves factoring in your goals, training experience and personal circumstances.
In general, the longer you have been training, the more frequency you will need as more work will need to be done to achieve gains. Different goals can benefit from different frequencies. For hypertrophy, it is most effective to split training volume into 2-3 different sessions. So if your chest is a weak point of yours, you may want to consider this. However, a personal circumstance may be an injury that could limit you to 2 total training sessions per week while recovering (as an example).
Lastly, over time a training program can be quite taxing on your body. That is when deload weeks can be effective in managing your bodies fatigue. While reducing volume is typically the focus during a deload week, I like reducing my training frequency as well. This allows me to take a little break from the gym, but most importantly, effectively reduce my training volume.
Implementing Training Frequency:
We discussed this a bit above, but let’s add a little more detail! There are 3 major things to consider when figuring out your training frequency, that is your life schedule, goals, as well as personal circumstances.
Choose a number of days per week that will be rewarding while allowing you to consistently execute your plan. In order to do this, you need to factor in your personal lifestyle to see what you will be able to commit to!
Next, you must consider your goals. Different goals can benefit from different training frequencies. Like I said above, splitting volume into 2-3 sessions is most effective for hypertrophy. Maybe a slightly less frequent training schedule for a strength program is ideal to allow for recovery and high performing sessions. Ensure you adjust this training to what you need so you don’t exceed your bodies maximal recoverable volume!
Lastly, you need to factor in your own personal circumstances that will affect how your training will look. This includes factoring in weak points to see if they should be a focus. Or injuries so you can adjust your training frequency around them.
The Gist on Training Frequency:
Well folks, that’s all for today’s article! To sum things up, training frequency is the number of times you are in the gym per week. What you do within these sessions will primarily be based on your lifestyle, goals and personal circumstances/needs.
What kind of training frequency do you currently use? After reading this article, do you feel it aligns with your needs? Thank you very much for reading this article, I truly do appreciate all the support! As always, if you have any questions, please do not hesitate to leave them below and I will be sure to reply!
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Until Next Time,
Please refer to my liability disclaimer to ensure you know who is responsible for use of this information after reading.