What is the minimum frequency for resistance training?

The minimum frequency for resistance training is set at two days per week. This recommendation aligns with guidelines from various health organizations, which emphasize that performing resistance exercises on at least two non-consecutive days provides adequate stimulus for muscle strength and endurance development. By incorporating resistance training twice a week, individuals can significantly improve their muscular health and overall physical fitness.

Training on this frequency enables sufficient recovery between sessions, which is vital for muscle repair and growth. It also allows for the incorporation of various muscle groups across sessions, promoting balanced development and lowering the risk of overuse injuries.

Choosing a frequency lower than two days, such as once a week, may not provide enough stimulus to achieve meaningful adaptation in muscle strength or endurance. More frequency, like three or four days a week, can be beneficial for advanced training but is not necessary for those aiming to meet basic health and fitness guidelines. Therefore, two days per week strikes an adequate balance for beginners and those looking to maintain general fitness.