How Many Days Should You Strength Train? Optimize Your Routine

When it comes to strength training, one size does not fit all. The number of days you should train each week and the structure of your sets, reps, and overall volume depends largely on your goals—whether you’re aiming for hypertrophy, strength, or endurance. In this article, we’ll break down how many days per week you should be hitting the weights and the ideal number of sets, reps, and volume for each goal, all backed by scientific research.

Understanding Training Frequency: How Many Days Should You Train?

Training frequency refers to how often you train a particular muscle group each week. Depending on your goals, you may need to train more or less frequently.

1. Hypertrophy (Muscle Growth). If your primary goal is to increase muscle size, research suggests training each muscle group 2-3 times per week is optimal. A study published in Sports Medicine found that training frequency significantly impacts muscle hypertrophy, with a higher frequency promoting greater muscle growth . Training twice a week allows for adequate recovery while still providing enough stimulus for growth.
2. Strength. Gains are best achieved with a lower frequency but higher intensity when looking to increase strength. Training each muscle group 1-2 times per week is usually sufficient. A study in the Journal of Strength and Conditioning Research found that training frequency had less impact on strength gains than volume and intensity. Therefore, focusing on fewer sessions with higher weights is ideal.
3. Endurance. For muscular endurance, higher frequency training may be beneficial. Training a muscle group 3-4 times per week can help build the stamina needed for prolonged activities. However, the intensity should be lower, with lighter weights and higher reps to avoid overtraining.

Determining Sets, Reps, and Volume Based on Goals

Once you’ve determined how many days you should train based on your goals, the next step is to structure your workouts with the right sets, repetitions, and volume.

1. Hypertrophy (Muscle Growth)
   • Sets: 3-4 sets per exercise.
   • Reps: 8-12 reps per set.
   • Volume: 60-120 reps per muscle group per week.
   A study in the Journal of Strength and Conditioning Research found that the 8-12 rep range is most effective for hypertrophy, as it provides a balance between mechanical tension and metabolic stress, both key drivers of muscle growth . Volume, or the total number of reps performed per week, should be between 60-120 reps per muscle group for optimal results.
2. Strength
   • Sets: 3-5 sets per exercise.
   • Reps: 3-6 reps per set.
   • Volume: 30-60 reps per muscle group per week.
   Strength training focuses on lifting heavier weights with fewer reps. A review in Sports Medicine found that low reps with heavy weights maximize strength gains by recruiting more motor units and increasing neuromuscular adaptation . Volume should be lower, around 30-60 reps per muscle group per week, to prevent overtraining.
3. Endurance
   • Sets: 2-3 sets per exercise.Reps: 15-20 reps per set.Volume: 90-150 reps per muscle group per week.
   For endurance, the key is higher reps with lower weights. According to research published in the Journal of Sports Sciences, training in the 15-20 rep range is most effective for building muscular endurance, as it enhances muscle fatigue resistance . Volume should be high, with up to 150 reps per muscle group per week.

Weekly Training Programs Based on Goals

Let’s take a look at how you might structure your weekly training program based on your goals.

1. Hypertrophy
   • Frequency: 4-5 days per week.
   • Split: Push/Pull/Legs/Upper/Lower.
   • Example:
     • Monday: Push (Chest, Shoulders, Triceps)
     • Tuesday: Pull (Back, Biceps)
     • Wednesday: Legs (Quads, Hamstrings, Glutes)
     • Thursday: Upper Body (Chest, Back)
     • Friday: Lower Body (Legs, Core)
     • Saturday/Sunday: Rest
   This split allows you to train each muscle group twice a week, which, as research shows, is ideal for hypertrophy.
2. Strength
   • Frequency: 3-4 days per week.
   • Split: Full-body or Upper/Lower.
   • Example:
     • Monday: Full Body (Squats, Bench Press, Deadlift)
     • Wednesday: Full Body (Overhead Press, Rows, Lunges)
     • Friday: Full Body (Deadlift, Pull-Ups, Dips)
     • Saturday/Sunday: Rest
   Strength training benefits from a full-body approach, where each session is focused on heavy, compound lifts that recruit multiple muscle groups.
3. Endurance
   • Frequency: 5-6 days per week.Split: Full-body or Circuit Training.Example:
     • Monday: Full Body (Circuit 1)Tuesday: Full Body (Circuit 2)Wednesday: Active Recovery (Low-Intensity Cardio)Thursday: Full Body (Circuit 3)Friday: Full Body (Circuit 4)Saturday: Full Body (Circuit 5)Sunday: Rest
   An endurance-focused program often includes circuit training, which keeps the heart rate elevated while performing high-rep, low-weight exercises.

Conclusion

The optimal number of strength training days, sets, reps, and volume depends largely on your individual goals. Whether you’re aiming for hypertrophy, strength, or endurance, tailoring your training program to these variables can help you achieve the best results. By following the guidelines laid out here, you can create a weekly training program that aligns with your objectives, all backed by scientific research.

For those looking to get the most out of their strength training, it’s essential to not only consider the frequency but also the structure of each workout. By understanding the relationship between sets, reps, and volume, you can craft a routine that maximizes your gains, regardless of your goal.

References

Training Frequency for Hypertrophy:

• Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis. Sports Medicine, 46(11), 1689-1697. DOI: 10.1007/s40279-016-0543-8

Training Frequency for Strength:

• Grgic, J., Schoenfeld, B. J., Latella, C., & Mikulic, P. (2018). The influence of resistance training frequency on muscular strength and hypertrophy: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 32(11), 3093-3101. DOI: 10.1519/JSC.0000000000002087

Reps and Volume for Hypertrophy:

• Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872. DOI: 10.1519/JSC.0b013e3181e840f3

Reps and Volume for Strength:

• Rhea, M. R., Alvar, B. A., Burkett, L. N., & Ball, S. D. (2003). A meta-analysis to determine the dose response for strength development. Medicine & Science in Sports & Exercise, 35(3), 456-464. DOI: 10.1249/01.MSS.0000053727.63505.D4

Training for Endurance:

• Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: Progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688. DOI: 10.1249/01.MSS.0000121945.36635.61

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