Strength & Conditioning Frequency

How many days per week you should train is determined by your training level and status.  

Novice or beginners: 

• – 2-3 x per week
• – 1-3 days of recovery between training sessions.

Intermediate:

• – 3x per week if you are using a total body training system.  
• – Allow for 1-2 days of rest between sessions.
• – 4x per week if you are using a “split” routine. 
• – Allow for 2 days of rest between sessions training the same muscle groups.

Advanced:

• – 4-6x per week
• – Advanced resistance trainers may perform multiple, short sessions in one day
• – Typical training strategy is to train 3 days per week, then rest on the fourth day.