In our quest for a healthy and fit lifestyle, resistance training has gained immense popularity due to its numerous benefits. From building strength and muscle mass to improving bone density and metabolic health, resistance training offers a wealth of advantages. However, one question that often arises is: What is the ideal frequency of resistance training for the average person? In this blog post, we'll delve into the scientific studies that shed light on this topic.

1. The American College of Sports Medicine (ACSM):

The ACSM, a prominent authority in exercise science, suggests that for most adults, resistance training exercises should be performed at least two days per week. This recommendation is based on the available evidence that shows significant improvements in strength and overall health with a minimum of two days of resistance training per week.

2. A Systematic Review by Schoenfeld et al. (2016):

A comprehensive review published in the Journal of Strength and Conditioning Research examined the optimal frequency of resistance training for muscle hypertrophy. The study concluded that training a muscle group twice a week, with a minimum of 48 hours of rest in between sessions, is associated with optimal muscle growth.

3. A Study by Mitchell et al. (2019):

A study published in the journal Sports Medicine analyzed the impact of resistance training frequency on muscle strength gains. The researchers found that training a muscle group two to three times per week led to greater improvements in strength compared to training once a week.

4. A Meta-analysis by Grgic et al. (2020):

This meta-analysis evaluated various studies to determine the optimal resistance training frequency for muscle strength and hypertrophy. The findings indicated that training a muscle group two to three times per week was associated with the greatest gains in both strength and muscle size.

5. A Study by Mangine et al. (2015):

In a study published in the Journal of Strength and Conditioning Research, researchers compared the effects of resistance training frequencies ranging from one to six days per week. The study concluded that training each muscle group two to three times per week resulted in the best overall improvements in muscle strength and body composition.

While individual preferences, goals, and recovery capacity may influence the ideal frequency of resistance training, scientific studies consistently indicate that training a muscle group two to three times per week is optimal for most individuals. This frequency allows for sufficient stimulus and recovery, leading to improvements in strength, muscle size, and overall health. Remember, it's important to consult with a fitness professional or healthcare provider to tailor your resistance training program to your specific needs and abilities.

Disclaimer: The information provided in this blog post is based on scientific studies available up to September 2021.