How Often Should I Strength Train?
Written by Holden Rethwill
We live in a fitness world where everyone seems to be pushing the “more is better” mantra. If you’re not training 8 days per week and 5 times per day you’re not doing enough (slight over-exaggeration but you get the point). Well, I’m here to tell you that’s not always the case. In the world of strength training, to truly make progress, more training is not necessarily the right answer; more recovery is!
How often should you strength train?
We’ve built our Total Strength Program to be 3 days per week with one additional optional day. From our own experience as athletes and coaches, a 3 day per week strength focused program allows for the proper ratio of training and recovery. Here is how the Total Strength Program is set up:
- Day One – Lower Body Day
- Day Two – Upper Body
- Day Three – Rest Day
- Day Four – Combination of Upper and Lower Body Training
- Day Five – Rest Day
- Day Six – Additional Optional Session
- Day Seven – Rest Day
Having the program built out like this allows your body to fully recover between training sessions so that you can maximize each session. If you’re walking into the gym with sore legs on a day that you’re supposed to squat then you’re missing out on the ability to do just that and in turn you’re increasing your odds of injury, burnout, and plateaus. We’ve also found that additional rest days not only aids in physical recovery but mental as well. Folks are almost always more excited to get back to the gym and train when they’re adequately rested and recovered. Training like this leaves you pumped up for the next session rather than dreading it.
Need a strength plan?
Join Total Strength today and get a carefully crafted program from two coaches that have a combined 25+ years of experience in the strength and conditioning world. We know that this training works because it has been tried and tested throughout our own athletic development. Not just that but it’s how we still train today. If you’re ready to take your strength to the next level, come join us today to get really freakin’ strong.
