Are these 3 workouts a week really enough?

How Often Should You Train? A Complete Guide to Optimal Training Frequency

One of the most common questions in fitness is: "How often should you train?" It’s right up there with questions like "how many sets to do" (which you can answer using the MEV & MRV Calculator). And honestly, it’s just as important. While I could throw some random numbers at you, I’m no fortune teller. Instead, I’ll let you use the MEV & MRV Calculator to figure out the best training frequency for your competition lifts.

But before we dive into the details, let’s start with the basics: Why does training frequency even matter?

Why Does Training Frequency Matter?

Lifting is a skill, and as the saying goes, "practice makes perfect." The more often you train, the better you become at certain movements. But does that mean training hard every day will make you better faster? Not exactly.

Here’s the deal:

• Skill Development: Frequent practice improves technique and muscle memory. The more you perform a movement, the more efficient your body becomes at it.

• Recovery Management: Training frequency impacts how your body recovers and adapts. Too much training without enough recovery can lead to burnout or injury.

• Consistency: Regular, lighter sessions can be more sustainable than infrequent, grueling workouts. Consistency is key to long-term progress.

But remember, not every session needs to be insanely hard. The more often you train, the less intensity you need per session. Higher frequency often means more light sessions, which can actually help you progress faster in the long run. If you started to question your whole training program I rocemmend checking our MEV & MRV calculator 

Is Heavy Lifting Always Better?

Not always. Lighter sessions don’t mean you’re skipping heavy lifting. Every session puts stress on your body, and that stress is mostly driven by training volume, not intensity. Lighter sessions typically have lower volume, which helps you:

• Keep stress levels under control: Too much volume can overwhelm your body, leading to fatigue and overtraining.

• Avoid feeling burned out: Lighter sessions allow you to recover better, so you’re fresh for your next workout.

• Stay consistent: If life gets in the way and you can’t make it to the gym, lighter sessions mean it’s less of a big deal than if you were doing fewer, harder sessions.

For example, if you’re training 5 days a week, you might have 2 heavy days (e.g., squats and deadlifts) and 3 lighter days focused on technique, mobility, or accessory work. This balance ensures you’re making progress without burning out.

What If You Can’t Train Frequently?

Unless you’re a professional lifter living off competitions and sponsorships, you’ll need to adjust your training to fit your work schedule, life commitments, and other responsibilities—not the other way around. Here’s how to make it work:

1. Prioritize Key Sessions

Focus on quality over quantity. If you can only train 3 days a week, make sure those sessions are effective. For example:

• Day 1: Heavy squats and bench press.

• Day 2: Deadlifts and overhead press.

• Day 3: Accessory work and mobility.

2. Incorporate Active Recovery

On busy days, use lighter sessions or mobility work to stay active without overloading your body. For example:

• Yoga or stretching: Improves flexibility and reduces muscle tension.

• Bodyweight exercises: Maintains strength without heavy lifting.

3. Be Flexible

Life happens. If you miss a session, don’t stress. Adjust your schedule as needed and focus on consistency over time. Missing one workout won’t ruin your progress.

How to Use MEV & MRV to Determine Training Frequency

If you’re serious about optimizing your training, the MEV & MRV Calculator is your best friend. Here’s how it works:

• MEV (Minimum Effective Volume): The least amount of training needed to make progress.

• MRV (Maximum Recoverable Volume): The most training your body can handle while still recovering fully.

By understanding your MEV and MRV, you can design a training program that’s tailored to your individual needs. For example:

• Beginners: May only need 3-4 sessions per week to see progress.

• Advanced Lifters: Might need 5-6 sessions per week, with a mix of heavy and light days.

How the f*ck should you know what's best for you? Check the MEV & MRV calculator to find out.

Key Takeaways: How Often Should You Train?

1. Training frequency is individual: It depends on your goals, recovery, and lifestyle.

2. Balance heavy and light sessions: Both are essential for long-term progress.

3. Use tools like MEV & MRV: These help you find the right volume and frequency.

4. Stay consistent: Even if you can’t train every day, consistency over time is what matters most.