One of the most common questions in the gym is: “How often should I train?” Whether you’re a beginner trying to build a routine or an experienced lifter looking to optimise your programme, training frequency is one of the most important variables you can dial in. The good news is that exercise science has made significant progress in answering this question — and the research is clearer than you might think.

What Is Training Frequency?

Training frequency refers to how many times per week you train a specific muscle group or perform a certain type of exercise. It is one of the key variables in any programme alongside training volume (the total amount of work performed) and training intensity (how heavy or hard you train). Getting the balance right between these variables is essential for making consistent, long-term progress.

What Does the Research Say?

A landmark systematic review and meta-analysis by Schoenfeld, Ogborn, and Krieger (2016), published in Sports Medicine, examined the effects of resistance training frequency on muscle hypertrophy. Analysing data from multiple randomised controlled trials, the authors found that training a muscle group two times per week produced significantly greater muscle growth than training it once per week. Importantly, training three or more times per week did not show additional significant benefit over twice per week when total training volume was equated.

A more recent and comprehensive network meta-analysis by Currier et al. (2023), published in the British Journal of Sports Medicine, analysed data from 178 randomised trials involving over 5,000 participants. The findings reinforced that multiple weekly training sessions per muscle group, combined with higher volumes, were more effective for both hypertrophy and strength development compared to lower frequency approaches.

Additionally, research by Pelland et al. (2024), published in Sports Medicine, explored dose-response relationships between weekly training volume and frequency on muscle hypertrophy and strength. Their meta-regression analysis found that both frequency and volume independently influenced outcomes, with higher weekly sets per muscle group being a strong predictor of hypertrophic gains.

How Often Should You Train Each Week?

Based on the available evidence, here are the general science-backed recommendations for different training levels:

If you are new to resistance training, the research suggests training 2-3 times per week provides ample stimulus for muscle and strength adaptations. Because beginners are sensitive to training stimulus, even relatively low volumes and frequencies produce significant gains. A full-body programme performed 3 times per week is a popular and evidence-supported approach for novices.

For those with some training experience, training each muscle group at least twice per week is recommended based on the evidence. An upper/lower split (4 days per week) or a push/pull/legs variation (3-6 days) are commonly used and well-supported structures for this population. The goal is to accumulate sufficient weekly volume across multiple sessions.

Advanced athletes may benefit from higher frequencies to continue progressing, though the relationship between frequency and gains becomes more complex at this level. Training a muscle group 3 times per week or more may offer marginal benefits, but the most critical factor becomes total weekly volume. Advanced lifters should experiment with frequency while monitoring recovery and performance.

The research consistently shows that total weekly training volume — the total number of sets and reps performed for each muscle group — is one of the strongest predictors of hypertrophic adaptations. Training frequency is best thought of as a tool for distributing that volume across the week, rather than an end in itself.

For example, doing 20 sets for your chest in a single session is far less effective than spreading those 20 sets across 2-3 sessions throughout the week. Higher frequency allows you to train with better quality, maintain intensity, and potentially accumulate more total volume over time without excessive fatigue or technical breakdown.

Frequency must always be balanced against recovery capacity. Training too frequently without adequate rest can lead to overtraining, increased injury risk, and diminished returns. Factors that influence your optimal training frequency include sleep quality and duration, nutrition and caloric intake, stress levels (work, lifestyle), training intensity and volume, and your individual recovery capacity.

A good indicator of adequate recovery is being able to perform at or near the same intensity in your next session. If your performance is consistently declining, soreness is extreme, or motivation is very low, these are signs that frequency or volume may need to be reduced.

For cardiovascular fitness, the American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for general health. This can be spread across 3-5 sessions. Research has consistently shown that frequency, combined with progressive overload in duration and intensity, leads to meaningful improvements in cardiovascular fitness.

If your goal is both muscle hypertrophy and cardiovascular fitness, structuring cardio sessions away from resistance training (or on separate days) can help minimise interference, though the research suggests this concern is less significant than once thought, particularly for non-competitive athletes.

The science gives us a strong foundation, but the best training programme is one you can adhere to consistently. Here are key principles to guide your scheduling decisions:

• Train each muscle group at least twice per week for optimal hypertrophy.

• Prioritise total weekly volume over individual session volume.

• Ensure adequate recovery between sessions targeting the same muscle group (48-72 hours).

• Match your training frequency to your recovery capacity, lifestyle, and goals.

• Start with a manageable frequency and appropriate intensity, then progress gradually over time.

• Consistency over months and years matters far more than day-to-day frequency decisions.

At The Richmond Gym, our coaches are here to help you build a training programme that fits your lifestyle, goals, and schedule. Book a free 45-minute session today and let’s design a plan that works for you.

American College of Sports Medicine. (2018). ACSM’s Guidelines for Exercise Testing and Prescription (10th ed.). Wolters Kluwer.

Currier BS, Mcleod JC, Banfield L, et al. Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis. Br J Sports Med. 2023;57(18):1211-1220.

Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Med. 2024;56(2):481-505.