Finding the Right Training Frequency: How Often Should You Train?

Welcome to the Melbourne West FAQ Education series! In this installment, we'll tackle an important question that many weightlifters face: How often should you be training? Finding the right training frequency is crucial for progress and achieving your weightlifting goals. Let's dive in!

Determining Training Frequency

1. Beginners: 2-3 Sessions/Week

If you're new to weightlifting, it's recommended to start with 2-3 sessions per week. This frequency allows you to build a solid foundation of habit while learning proper technique and developing strength. It's also suitable for those who are supplementing other training activities.

1. Recreational: 2-5 Sessions/Week

For individuals who have already established a training habit and have specific weightlifting goals, a frequency of 2-5 sessions per week is ideal. This range provides the opportunity to work towards those goals and even participate in recreational weightlifting competitions.

1. Elite: 4-7+ Sessions/Week

Advanced athletes whose main focus is weightlifting competition should aim for a training frequency of 4-7 or more sessions per week. Elite weightlifters require this level of commitment to maximize their performance and achieve their highest potential.

Adding an Extra Training Day

Knowing when to add an extra training day is essential for progressing in your weightlifting journey. Here are some factors to consider:

1. Assess Your Program: If your current training program feels relatively easy and you find yourself capable of taking on more volume or intensity, it may be a sign that you're ready for an additional training day.

2. Listen to Your Body: Pay attention to any lingering muscle soreness (Delayed Onset Muscle Soreness - DOMS) that persists between sessions. If you're consistently recovering well and not experiencing excessive fatigue, it may be an indication that you can handle more training days.

3. Changing Focus: Consider whether you want to shift your training focus, such as emphasizing strength, improving technique, addressing specific imbalances, or incorporating bodybuilding exercises. Adding an extra training day can provide the opportunity to target these areas of improvement.

4. Personal Desire: Ultimately, ask yourself if you genuinely want to train more. If you're passionate about weightlifting and eager to put in the extra effort, it may be worth discussing with your coach the possibility of adding an extra training day.

Remember, it's important to have an open dialogue with your coach throughout this decision-making process. They can provide valuable insights and guidance tailored to your individual needs.

Finding the optimal training frequency for your weightlifting journey is a personal decision influenced by your goals, experience level, and available time and energy. Whether you're a beginner, recreational lifter, or elite competitor, establishing a consistent training habit is key. Listen to your body, assess your program, and communicate with your coach to determine when it's appropriate to add an extra training day. Keep up the great work and stay committed to your weightlifting goals!

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-Coach Ari