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New Research in Strength Training: How Many Days Per Week?
by Joy DuMay


You've heard about how resistance, or weight training, is important for increasing your strength, raising your metabolism and improving your muscle tone. But how much is enough? A new study has been released concerning strength training that sheds light on this subject, with varying practical applications.

This study, by John R. McLester, Jr., P. Bishop, and M.E. Guilliams of the University of Alabama, compared 1 day versus 3 days of resistance training per week in recreational weight trainers with the training volume held constant between the treatments. Subjects were randomly assigned to 1 of 2 groups: 1 day per week of 3 sets to failure or 3 days per week of 1 set to failure. Relative intensity was varied throughout the study in both groups by using a periodized repetition range of 3-10. Volume (repetitions x mass) did not differ significantly between the groups over 12 weeks.

There were 7 men and 2 women in the 1 day per week group, and 5 men and 4 women in the 3 day per week group. All of the subjects had resistance training experience for at least 12 weeks prior to the study. The nine exercises performed by each group included 4 for the lower body (Leg Press, Leg Extension, Leg Curl and Calf Raise) and 5 for upper body (Bench Press, Tricep Press, Lateral Arm Raise, Lat Pulldown and Bicep Curl). All measurements for percent body fat and circumference were taken by the same experienced technician in accordance with the American College of Sports Medicine's (ACSM) guidelines.

The results? All upper-body and lower-body strength increased significantly over the 12-week training period for the combined groups, with the 1 Day group achieving about 62% of strength gains as the 3 Day group. Lean body mass increased 1% in the 1 Day, and 8% in the 3 Day. There was a decrease in body fat percentage of .7% in the 1 Day group and 1.2% in the 3 Day group.

The study's authors claim that their data "provides evidence that a single set of resistance exercise performed 3 days per week by moderately and recreationally trained subjects can produce results similar to those of a 3-set program. Therefore, if similar results can be obtained with a lower volume of training, and even better results can be produced with a higher frequency of training, frequency may be the more important of the 2 variables". Their consensus is that frequency is the more important factor.

However, they go on to note that the 1 Day group experienced large strength gains, and here is where we have to look at practicality. If you are have limited time to exercise, or you need a greater amount of recovery time (as for senior adults), then a 1 day per week strength training session will be beneficial

The authors state: "If the results of recent studies such as this one are confirmed, then the general population can be encouraged to weight-train even when only 1 day per week of training is possible. When considering a training protocol design from a dose-response perspective, it is useful to know that a volume overload during only 1 training session can result in about 62% of strength gains observed when the same total dose is spread over 3 days."

So practically speaking, 3 days per week of strength training is the best, but if you have limited time, a 1 day per week session will give you benefits. If it's hard to get to the gym, why not try resistance training at home? A set of dumbbells with guidance through videotapes and books can get you on the road to better fitness!