1 hr 12 min
Episode 46: How Often Should You Strength Train Per Week? Movement Logic: Strong Opinions, Loosely Held
-
- Fitness
Welcome to Episode 46 of the Movement Logic podcast! In this episode, Laurel discusses frequency, or how often to strength train per week. Laurel unpacks the concept of frequency its relationship to volume, as well as what research suggests is the "minimal effective dose" to get certain benefits from resistance training, like increased longevity and strength. By the end of this episode you will understand why workout frequency matters enormously, but why it cannot matter separately from weekly volume or the individual who is training.
You will also learn:
* Why the common prescription for frequency—3x/week—is empty advice devoid of context to make it useful.
* Why any amount of resistance training is better than none (according to research).
* What the minimal effective dose of resistance training is for older adults (people over age 65), and what amount might be too much.
* Why it's important to control for volume when researching workout frequency and its role in strength.
* Why there's no right optimal dose of volume or frequency for everyone.
* Why fatigue and recovery play an important role in determining optimal training volume and frequency.
* That science still can't point confidently to specific causes of delayed onset muscle soreness (DOMS).
* What types of individuals, muscle groups, and workouts might require more recovery time than others.
* How to use frequency to increase volume in a safe way.
* How maintaining strength is different from increasing it, and what research shows is enough volume to maintain the strength you've built if you have to spend time away from training.
Get our FREE Bone Density Mini Course: Barbell 101 [https://movementlogictutorials.com/bone-density-mini-course/]
Essentials of Strength and Conditioning [https://amzn.to/3bG1AWv]
Chris Beardsley Articles
What determines training frequency? [https://sandcresearch.medium.com/what-determines-training-frequency-62ec783f908f]
What is training volume? [https://sandcresearch.medium.com/what-is-training-volume-286b8da6f427]
How does training volume affect muscle growth? [https://sandcresearch.medium.com/how-does-training-volume-affect-muscle-growth-204022c86eed]
What causes delayed onset muscle soreness (DOMS)? [https://sandcresearch.medium.com/what-causes-delayed-onset-muscle-soreness-doms-d126d04bbb3a]
Stronger By Science Articles
Training Frequency for Strength Development: What the Data Say [https://www.strongerbyscience.com/training-frequency/]
What is the optimal dose of resistance training for longevity? [https://www.strongerbyscience.com/research-spotlight-lifting-longevity/]
A Guide to Detraining: What to Expect, How to Mitigate Losses, and How to Get Back to Full Strength [https://www.strongerbyscience.com/detraining/]
Centers of Disease Control and Prevention (CDC) - General Physical Activity Guidelines [https://www.cdc.gov/physicalactivity/basics/adults/index.htm]
Welcome to Episode 46 of the Movement Logic podcast! In this episode, Laurel discusses frequency, or how often to strength train per week. Laurel unpacks the concept of frequency its relationship to volume, as well as what research suggests is the "minimal effective dose" to get certain benefits from resistance training, like increased longevity and strength. By the end of this episode you will understand why workout frequency matters enormously, but why it cannot matter separately from weekly volume or the individual who is training.
You will also learn:
* Why the common prescription for frequency—3x/week—is empty advice devoid of context to make it useful.
* Why any amount of resistance training is better than none (according to research).
* What the minimal effective dose of resistance training is for older adults (people over age 65), and what amount might be too much.
* Why it's important to control for volume when researching workout frequency and its role in strength.
* Why there's no right optimal dose of volume or frequency for everyone.
* Why fatigue and recovery play an important role in determining optimal training volume and frequency.
* That science still can't point confidently to specific causes of delayed onset muscle soreness (DOMS).
* What types of individuals, muscle groups, and workouts might require more recovery time than others.
* How to use frequency to increase volume in a safe way.
* How maintaining strength is different from increasing it, and what research shows is enough volume to maintain the strength you've built if you have to spend time away from training.
Get our FREE Bone Density Mini Course: Barbell 101 [https://movementlogictutorials.com/bone-density-mini-course/]
Essentials of Strength and Conditioning [https://amzn.to/3bG1AWv]
Chris Beardsley Articles
What determines training frequency? [https://sandcresearch.medium.com/what-determines-training-frequency-62ec783f908f]
What is training volume? [https://sandcresearch.medium.com/what-is-training-volume-286b8da6f427]
How does training volume affect muscle growth? [https://sandcresearch.medium.com/how-does-training-volume-affect-muscle-growth-204022c86eed]
What causes delayed onset muscle soreness (DOMS)? [https://sandcresearch.medium.com/what-causes-delayed-onset-muscle-soreness-doms-d126d04bbb3a]
Stronger By Science Articles
Training Frequency for Strength Development: What the Data Say [https://www.strongerbyscience.com/training-frequency/]
What is the optimal dose of resistance training for longevity? [https://www.strongerbyscience.com/research-spotlight-lifting-longevity/]
A Guide to Detraining: What to Expect, How to Mitigate Losses, and How to Get Back to Full Strength [https://www.strongerbyscience.com/detraining/]
Centers of Disease Control and Prevention (CDC) - General Physical Activity Guidelines [https://www.cdc.gov/physicalactivity/basics/adults/index.htm]
1 hr 12 min