![]() ![]() If, for example, the client were to train on Monday and Wednesday, the amount of time between the Wednesday and the next Monday training session would be greater than three days and result in a less effective training program (35,54). As a general rule novice clients should have 1 to 3 days between resistance training sessions, but never more than 3, in order to facilitate recovery. With this frequency, resistance training days should be nonconsecutive (i.e., Monday and Thursday Tuesday, Thursday, and Saturday or Monday, Wednesday, and Friday) to allow for appropriate recovery between sessions. The recommendation for the novice or the beginner to resistance training is to use frequencies of two or three days per week when training the entire body (4,19,22,25,51,95). Novice or Beginner Resistance Training Status In general, the more frequent the sessions, the greater the strength gains (4,34). However, individuals who are already accustomed to resistance training can only maintain their strength gains and cannot increase strength levels with one or two days per week (4,35). Most novice or beginner clients can experience the benefits of resistance training with as few as two or three days per week (4,19,51,86,95). ![]() More specific guidelines depend on a client’s overall resistance training status (Table 15.2). A general rule that many personal trainers follow is to allow at least one day (but no more than three) between workouts that stress the same muscle group or groups (5,14,54,85). When determining the training frequency it is important to plan sufficient recovery into the program. Guidelines for Determining Training Frequency For example, if the client is running 30 minutes a day, five days per week, he or she may be able to tolerate only two days per week of resistance training. It is essential to examine how the various training activities interact and to take the client’s overall workload into account. ![]() Many personal trainers plan resistance, endurance, agility, and plyometric training without considering how each factor affects the overall workload. For example, if the client is a construction worker who performs repetitive lifting tasks in his or her job, he or she may not want or be able to tolerate more than two or three days per week of resistance training.Īn influential factor that many personal trainers overlook is how the different components of the training program interact (58,59,90). ![]()
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