Unlocking the Secrets to Training Consistently: Training Structure (3 min read)
Now that we’ve discussed strategies for sustaining your strength training in the long haul, let’s delve into the specifics of structuring your workouts.
If you haven’t checked out our 2-part blog series on longevity, click here:
Part 1 – Sustaining Your Fitness Journey
Part 2 – Unlocking the Secrets to Training Consistently
These are excellent questions, and the answers largely depend on your goals. However, as a general guideline, I’ve discovered that 2-3 strength training sessions per week work well for the majority of individuals. Let’s explore why.
When you engage in strength training, you initiate the breakdown of muscle tissue. Subsequently, the tissue heals and rebuilds itself stronger, with muscle fibers thickening as a result of the breakdown. This process leads to the desired increase in muscle mass for those dedicated to strength training.
Moreover, strength training triggers an inflammatory response, crucial for the healing of the tissue after intense workouts. If you only train once a week, it becomes challenging to generate sufficient stimulus for muscle adaptation. Conversely, training 4-6 times per week, specifically in strength training, can escalate the inflammatory response, potentially resulting in muscular aches and pains if not managed properly. It also heightens the risk of soft tissue injuries such as muscle strains and sprains.
Given the time constraints many of us face due to work commitments, family obligations, and life’s demands, consistently dedicating enough time for 4-6 strength training sessions per week along with additional recovery hours becomes impractical.
Opting for 2-3 strength sessions per week strikes a balance, providing enough stress to stimulate adaptation while keeping inflammation manageable. This allows for a maximum time investment of 2-3 hours per week, yielding excellent results. Achieving this is realistic for most of us and aligns with our busy lifestyles.
In our upcoming blog, we’ll discuss how to structure these 2-3 training sessions and share insights into optimizing training for our members.
Stay tuned for the next blog in February!
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.)
