The Effects of Resistance Training Frequency on Strength Gains

Serra R, Saavedra F, De Salles BF, Dias MR, Costa P, Alves H, Simao R. Effects of Resistance Training Frequency on Strength Gains. JEPonline 2015;18(1):37-45. The purpose of the present study was to compare the effects of different training frequencies on strength gains in untrained males after 8 months of resistance training. Forty-five middle-age men were randomly assigned to one of 3 training groups: 2 (G2; n = 18), 3 (G3; n = 17), and 4 sessions·week -1 (G4; n = 10). Each group performed the same resistance training program with the exception of the training frequency. The 10RM tests were conducted in 2 nonconsecutive sessions for the bench press, leg press, and lat pulldown exercises at baseline, and after 4 and 8 months following resistance training. All three groups showed significant increases in 10RM loads for all exercises (P<0.05). The findings of this study indicate that 2 to 4 weekly training sessions produce significant strength gains. Thus, lower frequencies may be all that is necessary for individuals with short time to increase adherence and strength gains in untrained males.