How often should I perform strength training?

How often should I perform strength training? (2 min read)

We get asked this question all the time and it’s something you want to be aware of. Training too much can lead to pain/inflammation and training too little won’t yield results. 

So, what are indications you can look out for?

  • If you’re constantly feeling muscle soreness, then your inflammation levels could be too high, and you may be training too much. 
  • If your strength progress is stagnant and you can’t seem to improve, your nervous system may be overworked. 
  • If you’re not seeing your strength improving, you may not be training enough. 
  • If you don’t experience any muscle soreness or fatigue it may be an indicator that adaptation isn’t occurring. 

Every individual is different & everyone has different goals, and with that said, it’s important to assess your goals & where you’re at first. For example, if you are someone who wants to build muscle as quickly as possible you will need to train more often, but if you’re someone who wants to add a stable strength program into their routine, then fewer times would more beneficial. 

We generally recommend anywhere between 2-4 strength sessions per week. 2 sessions are great for people who want to add stable & consistent strength into their regime without committing to an unreasonable time commitment. 3-4 sessions are great for people who are more serious about their strength training.

We find that people who strength train 5-6 times per week will have a very high level of inflammation. This can become too hard to manage for most people and leads to excessive stiffness and muscle strains. 

Inflammation is a healthy response to training and is important for the recovery process, however when inflammation becomes too high problems can arise. Bottom line? Assess your training frequency and make sure it works for you & your goals!

Thank you for reading our blog post, we hope the information was helpful.

Please comment below or get in touch if you have any questions.

Disclaimer: If you are currently experiencing severe/chronic pain, then you should be consulting an allied health professional (physiotherapist/osteopath etc.)

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