What is the recommended frequency for resistance training to achieve gains?

The recommendation for resistance training to achieve significant gains in strength, muscle hypertrophy, and overall physical performance is 2-3 times per week. This frequency is grounded in research that demonstrates it allows adequate stimulus for muscle adaptation while providing sufficient recovery time. Training two to three times a week strikes a balance between effective workout stimulus and recovery, which is essential for muscle repair and growth.

This frequency is particularly beneficial for most individuals because it allows for targeting all major muscle groups while preventing overtraining. Training more frequently, such as 4-5 times per week or daily, may be suitable for advanced athletes or specific populations who are following carefully structured programs and can accommodate for recovery. However, for the general population and those looking for optimal gains while minimizing injury risk, 2-3 sessions per week is highly effective and is supported by guidelines from organizations like the American College of Sports Medicine.