How often should you do Strength Training?
Strength training and the ideal frequency of strength training with [ Ссылка ]
This video discusses
- the amount of strength training sessions for the desired outcome, whether it is size / hypertrophy, strength development and / or maximum strength, power or strength endurance.
- the right amount of strength training sessions for athletes depending on their sport, goal and additional responsibilities (family, study or work).
How Often Should You Strength Train?
This video provides the answer, which is that it really all depends on your desired goal of strength (maximum strength) size (muscle hypertrophy - more and bigger muscles), strength endurance, or general health and well-being.
What Are Your Strength Training Goals?
Because there's no one size fits all, you should take your goal and work backwards from your goals. So if you're interested in size, for example, consider that muscles grow bigger with increased training frequency, which means the amount of weekly sessions might be a bit more than if you're working on becoming stronger.
Do You Have Other Responsibilities?
Another important factor to consider is, what are your other responsibilities next to your strength training? The work I do with my athletes rarely includes only strength training. They also have sport-specific training, which often is more important than the strength training because that's what they need to compete in. They also have an education, sometimes they have a family, sometimes they have to work. So it depends very much on your other responsibilities.
How Many Strength Training Sessions A Week Or A Month Should You Do In Order To Reach Your Desired Goal?
Depending on the sport, the influence of strength training to improve sport performance might be higher or lower. Then, we must also consider the off-season when physical development is a priority, so the amount of strength training we do is higher. Once we move into the in-season competition, sport-specific training becomes a priority and the influence on strength training and the amount of strength training we do is less.
If we want to improve and maximize strength, this has an effect on the nervous system. Its recovery from strength training can take some time. You're likely well off with just two to three sessions a week.
Depending on whether you’re working on strength, size, or strength endurance, the loading pattern over the weeks becomes very important and you can't go full out each time. You also need to have some unloading periods. We don't work on strength endurance only, so that we might have one or two sessions of strength endurance and then one session maintaining strength.
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