How many days per week of resistance training is recommended for optimum strength gains?

The recommendation of two to three days per week of resistance training is based on research that shows this frequency is optimal for promoting strength gains, especially in older adults. Engaging in resistance training within this timeframe allows for adequate recovery between sessions, which is crucial as recovery plays a significant role in muscle growth and strength adaptation.

Training multiple times per week enables individuals to engage various muscle groups and maintain workout variety, which can further enhance adherence and motivation. It fosters a well-rounded strength program that can yield significant improvements in overall fitness, muscle mass, and daily functional ability, all of which are particularly important for senior populations who might be focusing on maintaining independence and improving quality of life.

Programs that suggest once a week may not provide sufficient stimulus for optimal adaptation, while those advocating for four to five times a week may lead to fatigue or overtraining, especially if not properly managed with rest periods. Daily training, while it can be advantageous for certain advanced athletes, is typically not sustainable or necessary for the average individual, particularly seniors who might need more recovery time.