Instead of a Layoff from Training, Try This Instead
Strength training twice per week is probably the optimal prescription to maximize the robust health and performance benefits of strength training. My recommendation to anyone, young or old, novice or experienced, would be to engage in two workouts per week.
But what if you can’t? What if life gets in the way? Instead of stopping strength training completely, consider reducing your frequency.
One of my favorite research studies from 2024, recently published in the journal Sports (yes, that’s the entire name of the journal), examined the effects of reduced frequency on our muscle strength, size, and performance.
Participants strength trained twice per week for 12 weeks (a very smart approach). Then, they split the participants into three groups:
One group strength trained once per week (every 7 days).
The second group strength trained once every two weeks (every 14 days).
A third group stopped strength training completely.
They did this for 12 weeks and then performed follow up tests. The results are fascinating.
Performing one workout per week maintained muscle strength, size, and performance.
Performing one workout every 14 days maintained about 94% of the improvements that were made during the initial 12 weeks of training.
The group that stopped training lost all of the benefits made during the initial 12 weeks of training.
Take home message: Never take a complete lay off from strength training. Instead, reduce your frequency to once per week or even once every 14 days. During the busiest, most stressful (or potentially, the periods where you are simply the least interested in strength training) simply getting in one serious session every 14 days will produce (or maintain) results.
Final Note: This is not good for business BUT, the reality is (and we’ve said it for 18 years), you don’t need that much strength training to get and maintain meaningful results.
