HOW MUCH STRENGTH TRAINING SHOULD I BE DOING PT 2.

The next factor to discuss:

Factor #2: Your Level +Frequency

A beginner (someone new to strength training or returning to strength training after more than a 3–6 month layoff) can do virtually anything and make plenty of progress.

Whether it’s low frequency (1–2 times per week) or high frequency (4–6 times per week), there are a lot of variabilities here.

Intermediaries (6 months-2 years of training experience) seeking muscle gain should do strength training 3–4 times per week.

Intermediaries going after different goals would have a different frequency.

Advancers (more than two years of training experience) seeking muscle gain should do strength training 2–4 times per week.

I know you did a double-take there.

“Advancers should have a lower frequency than intermediaries?”

The answer is yes because one’s recovery capability can only improve by 20–30%, whereas their strength can double or triple.

So they are tapping deeper into their maximal potential.

And again, these are advanced trainees seeking muscle gain.

Advancers seeking strength gain may need higher frequencies.