The Impact of Exercise Frequency on Strength and Muscle Growth

A greater number of exercise sessions per week allows you to distribute the amount of time allocated to individual muscle groups over several days, which can improve the quality of the exercises performed. It will certainly be much easier to perform 3 sets of deadlift three times a week with full concentration and proper technique than to perform 9 sets during one training session. Furthermore, a higher frequency can be a good option for individuals who are learning the technique of individual exercises, as more frequent execution of movements makes memorization easier.

In a study conducted in 2020, 28 men participated, who were divided into two groups: Group I, which performed the fbw (whole-body) training, and Group II, which performed the split training SPLIT (while each training session performed exercises for specific body parts). None of the study participants had previously engaged in regular exercise or strength training, and all were fully healthy. After 8 weeks of training, it was found that both the fbw training and the split training SPLIT produced similar results, i.e., reduction of body fat percentage and increase in endurance. Interestingly, in the group that performed the split training SPLIT, a greater increase in fat-free body mass was observed. The research result suggests that better results could be achieved by dividing the training into three groups: one performing the whole-body training, one performing split training with a focus on upper and lower body parts, and one performing split training with a focus on muscle groups (P.. P. González, E.. L. Zabala, M. B. Brahim 2020).

A 2018 systematic review analyzed the effects of low (once a week), medium (twice a week), and high (three times or more per week) exercise frequencies on muscle strength development. The findings suggest that there were no significant differences in muscle strength gains between groups of individuals exercising at different frequencies, provided that the training intensity for each muscle group is the same. It was inferred that a higher exercise frequency increases the weekly training volume, which provides an adaptive stimulus for muscle strength development. There is an increasing body of evidence suggesting that a higher exercise frequency has positive effects on individuals of all ages and regardless of their training level. However, it was noted that the actual assessment of the impact of exercise frequency on specific parameters is limited. In a study conducted by D.G. Candow and D.G. Burke, no significant differences were found in the increase of muscle strength and mass between groups of individuals training twice and thrice a week. It can be concluded that the exercise frequency is less relevant than the overall training volume in the context of muscle strength and mass development.

The frequency of exercises is a variable dependent on individual conditions, it should be linked to other factors such as training goal, age, training volume, and the time allocated for exercise, as not everyone is able to train multiple times a week or even twice a day. It is incorrect to compare oneself to professional athletes who frequently train and use large training volumes. Professional athletes, such as bodybuilders for example, must devote a considerable amount of time to training if it is their main activity. There are indications that training volume plays a key role in the process of building strength and muscle mass, however, an increase in the frequency of training can lead to better execution of exercises (maintaining appropriate technique), which in turn translates into better results. In particular, those who are just starting out should pay attention to not starting training with too much volume and frequency, but rather focus primarily on systematically implementing training goals.