Adam Friedman Advanced Athletics Athlete For Life Strength Training Weight Lifting

3 rules to determine your training frequency

In General by Adam Friedman

To improve any fitness quality (for example building muscle, strength, or speed), you need to have the right training frequency.

Because the number of days you work out, per week or per month, has a major influence on your results.

Too few, or even too many, can stifle your results. I’ve seen this happen with athletes at all levels.

Some are excessive in their training, which limits their recovery. Although they can make good initial progress, they’re unable to sustain that trajectory. Both physical and mental. The positive impact they hoped for won’t show up in for their long-term performance.

And since they didn’t plan the right amount of recovery time, their body doesn’t get a chance to regenerate. So it leaves them in a steady state of breakdown that often leads to injury.

Other athletes are sporadic with their training. And they have the same outcome, but for different reasons.

Their inconsistency when it comes to a specific training stimulus keeps them from reaching their potential. Infrequent training of specific fitness qualities leads to de-conditioning. This hampers performance and increases vulnerability for injury.

I don’t want to see you encounter either scenario. Read on to learn three high-level rules to use to plan your training frequency. So you are on target to reach your goals.


Build your training frequency around the minimum effective dose (MED). Your MED is the least amount of strain you can subject your body to to reach your goal. Anything more, and you will see diminishing results from your efforts.

When you apply this principle, it allows you to discover the most efficient and effective path to reach your goal. And it can save you a lot of wasted time and effort.

But learning your MED is an experimental process that will fluctuate over time. The idea is to measure and adjust as little as needed to create positive change. And without unnecessary strain on your body.


Build your training schedule around your recovery. Not the other way around.

That’s because when you train, you are creating the purposeful breakdown of your body..

Then, during recovery your body will heal and regenerate. This is the most impactful to the change needed to improve your ability to perform with your desired quality.


Gauge the amount of recovery time you need based on the following individual factors:

  • Lifestyle
  • Training volume load
  • State of physical health
  • Individual ability to handle stress
  • Training age (Novice, intermediate, advanced)
  • Desired fitness quality to improve upon, and in what time-period
  • Competition / practice schedule if you are participating in an organized sports
  • Ability of your nervous system to adapt to learn and refine new skills
  • How long your desired fitness quality lasts before a decrease in performance occurs

In my next post, I’ve expanded on these factors to guide you further.

In the meantime, stay athletic.

Your coach,