Welcome to Episode 46 of the Movement Logic podcast! In this episode, Laurel discusses frequency, or how often to strength train per week. Laurel unpacks the concept of frequency its relationship to volume, as well as what research suggests is the “minimal effective dose” to get certain benefits from resistance training, like increased longevity and strength. By the end of this episode you will understand why workout frequency matters enormously, but why it cannot matter separately from weekly volume or the individual who is training.

You will also learn:

• Why the common prescription for frequency—3x/week—is empty advice devoid of context to make it useful.
• Why any amount of resistance training is better than none (according to research).
• What the minimal effective dose of resistance training is for older adults (people over age 65), and what amount might be too much.
• Why it’s important to control for volume when researching workout frequency and its role in strength.
• Why there’s no right optimal dose of volume or frequency for everyone.
• Why fatigue and recovery play an important role in determining optimal training volume and frequency.
• That science still can’t point confidently to specific causes of delayed onset muscle soreness (DOMS).
• What types of individuals, muscle groups, and workouts might require more recovery time than others.
• How to use frequency to increase volume in a safe way.
• How maintaining strength is different from increasing it, and what research shows is enough volume to maintain the strength you've built if you have to spend time away from training.

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