Q&A: How often do you really need to strength train?
What’s the least number of repetitions, sets, and days per week I can do strength training and still get results? —C.J., Midland, Texas
Good news: Unless you’re a bodybuilder or a serious athlete, a single set for each muscle group, twice a week, is all you really need. Beyond that, the benefits begin to taper off. As for repetitions, the general advice calls for 8 to 12 reps at a weight or resistance that’s challenging but lets you complete the set. If you’re frail or older than 65, substitute 10 to 15 reps at a slightly lower resistance. If you work out on consecutive days, switch off between muscle groups—say, the torso one day followed by arms and legs the next—since muscles need at least a day off to recuperate.
Posted by: Larry Woodruff | Jan 4, 2008 6:57:31 PM
Your advice on strength training is not entirely correct. There have been studies that indicate that one set of 8-12 repetitions of each exercise will produce strength and hpyertrophy gains for novices (people who haven't trained previously or who haven't trained in years). However, there are even more studies that indicate that multiple sets will invariably produce better strength and hypertrophy than single sets.
You are missing the even bigger question, and that is, "What kind of results?" What kind of results does C.J. want to achieve. It is always a good idea to qualify your recommendations. The exercise recommendations may vary greatly depending upon what kind of results an individual wants to achieve. And we need to go one step further and be sure that we clearly understand what the individual is visualizing, because what a person says and what he/she is visualizing may be two different things.