Less Is More: The Surprising Truth About Workout Frequency

When it comes to fitness, most of us believe the more we train, the better our results. But what if I told you that working out twice a week could give you 80% of the same results as working out three times a week? And what if training four days instead of three only offered a marginal improvement?

This might sound counterintuitive, but it’s backed by research (1) and reflects an important principle: you can reach a point of diminishing returns with your training frequency. For many people, this means they might be working more frequently than they need to for results that don’t match the effort.

In this post, I’ll break down how often you really need to train, why overtraining isn’t the answer, and how a well-planned, efficient workout routine can help you achieve more with less. Whether you're struggling to find time to exercise or questioning if your current routine is sustainable, this will be an eye-opener!

How Training Frequency Impacts Strength Gains

To understand how training frequency influences results, let’s look at the findings of a fascinating study, which you can read yourself by clicking the link at the bottom of this post. The study aimed to evaluate the effectiveness of resistance training performed two days a week compared to three days a week. Here’s a breakdown of what the researchers found:

1. Study Design

   • The participants were 117 sedentary volunteers aged 18 to 38, split into three groups: those training two days a week, those training three days a week, and a control group that didn’t train.

   • Training lasted either 10 weeks or 18 weeks and consisted of a single set of knee extensions performed to fatigue, with a weight that allowed for 7–10 repetitions.
     

2. Strength Improvements Across Groups

   • Both the two-day and three-day training groups showed significant increases in peak isometric strength compared to the control group, who didn’t train at all.

   • Over 10 weeks, the two-day group saw an average strength gain of 13.5%, while the three-day group experienced a 21.2% gain.

   • At 18 weeks, the differences remained consistent, with the two-day group gaining 20.9% and the three-day group improving by 28.4%.
     

3. The Key Insight

   • Training three days per week produced slightly greater strength gains than training two days per week.

   • However, the two-day training group achieved approximately 80% of the benefits of the three-day group.
     

This study clearly shows that while training more frequently can lead to marginally better results, those training two days per week still made remarkable progress—particularly when starting from a sedentary lifestyle.

If your schedule only allows for two workouts per week, you can rest assured that you're still getting the majority of the benefits. And if you’re training more than three days a week, it might be worth asking if the additional effort is truly worth it for the extra gains.

Making Every Workout Count: Why Compound Exercises Should Be Your Focus

When it comes to maximizing the benefits of your workouts, the exercises you choose can make a significant difference. A recent study sheds light on why multi-joint (MJ) exercises, also known as compound movements, outperform single-joint (SJ) exercises, also known as isolation movements, for building strength and improving fitness.

Here’s what the research revealed:

1. Study Design

• Thirty-six physically active males were divided into two groups: one performed only single-joint exercises (e.g., dumbbell fly, knee extension), while the other focused exclusively on multi-joint exercises (e.g., bench press, squat).

• Both groups trained three times a week for 8 weeks with equal training volume (sets × reps × load).

• Researchers measured VO₂ max, body composition, and strength before and after the training period.

2. The Results

• Body Composition: Both groups reduced body fat and increased lean mass equally.

• Strength Gains: While both groups improved strength, the MJ group experienced significantly greater gains:

  • Bench press 1RM: 10.9% (MJ) vs. 8.1% (SJ)

  • Knee extension 1RM: 18.9% (MJ) vs. 12.4% (SJ)

  • Squat 1RM: 13.8% (MJ) vs. 8.3% (SJ)

• Cardiovascular Fitness (VO₂max): MJ exercises led to a 12.5% improvement compared to 5.1% for SJ exercises.

3. Why Multi-Joint Exercises Matter

Multi-joint exercises engage multiple muscle groups and joints simultaneously, making them more efficient for:

• Building strength across the body.

• Improving cardiovascular fitness due to their higher energy demands.

• Maximizing training time by targeting multiple muscles in a single movement.

In contrast, single-joint exercises are more isolative and less effective for full-body strength or functional fitness improvements.

Designing Your Workouts Around Compound Movements

To create effective, time-efficient workouts, prioritize multi-joint exercises:

• Lower Body: Squats, deadlifts, lunges.

• Upper Body: Bench press, pull-ups, overhead press, barbell rows.

• Full Body: Burpees, cleans, snatches.

Save single-joint exercises (like bicep curls or leg extensions) as optional additions for targeting specific areas after your main workout.

A Sample 2-Day Weekly Workout Plan

Day 1 (Push Focus)

• Squats: 3 sets of 8-12 reps

• Bench Press: 3 sets of 8-12 reps

• Overhead Press: 3 sets of 8-12 reps

• Optional: Tricep Dips or Pushdowns

Day 2 (Pull Focus)

• Deadlifts: 3 sets of 6-10 reps

• Barbell Rows: 3 sets of 8-12 reps

• Pull-Ups (or Assisted Pull-Ups): 3 sets to failure

• Optional: Bicep Curls or Hamstring Curls

At Heroes Fitness, we have plenty of clients who only workout two days per week and see incredible results. Our philosophy is simple: Less is More, as long as it is programmed correctly, and we have seen the proof in our personal training studio right here in Valrico. Make sure you sign up for our fitness newsletter by going to this link: www.heroesfitness.org/newsletter

Sources:

1. Comparison of 2 vs 3 days/week of variable resistance training during 10- and 18-week programs https://pubmed.ncbi.nlm.nih.gov/2628366/#:~:text=We%20conclude%20that%20resistance%20training,is%20performed%203%20days%2Fweek

2. Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength https://pmc.ncbi.nlm.nih.gov/articles/PMC5744434/