The Best Training Frequency | How Much Exercise A Week?

Updated: Oct 23, 2019


What Is Training Frequency:

Training frequency is how often you workout, it's normally per week.


It's actually more important than you may think, since rest day's are the time you actually grow and repair your muscles that have been worked!



How Much Exercise Should You Do Per Week:

Most people exercise 3-5 times a week, and this makes the most sense.


Since most people usually run a 5 day split, such as; chest, arms, back, legs & abs or a push/pull split such as; push, pull, legs & abs. However, sometimes you may want to change up your training frequency.


Because of a phenomenon called the diminishing return of results, a training frequency of 5 times a week or more is probably almost as effective as 3 times a week.


This is also backed up by research which suggests that a workout frequency of 3-5 times a week is optimal, as long as all muscle groups are worked and volume is equated, which means the same amount of volume is achieved as if you was working out 5 times a week.


Anything beyond a training frequency of 3-5 times a week is most likely going to suffer from diminishing returns of results, so in my recommendation 4 times a week is probably your best bet if you are someone with a busy schedule.


You will be able to work most, if not, all of your muscle groups on a 4-day-per-week workout schedule!

What Is Overtraining:

Overtraining, the term defining physical or CNS exhaustion from working out & exercising too much.


This can be caused by excessively long workouts (usually over 45 minutes is when overtraining begins to come into play, and cortisol raises) or working out too many days in a row without rest days!


Which is why I recommend a 4-day-per-week exercise frequency and around 12-16 sets per workout!

Key Points On Training Frequency:

  • Keep workouts around 45 minutes in length!

  • 12-16 sets per workout is normally optimal!

  • A workout frequency of 4 days per week is usually the sweet spot!

  • 3-5 days a week is usually a good guide to go by!


My information comes from multiple studies and research papers such as these below, however some may be excluded:

  1. Training Frequency by ncbi

  2. Strength Gains Compared Between LF & HF by ncbi


If you want more information about upcoming posts, infographics, or anything else fitness and bodybuilding related, head over to my Instagram and Follow Me @realmuscle2019 or you can browse the other articles and categories on this Website!

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