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Training volume, length, and frequency - what do you need to know about them? Knowing how to train and apply knowledge about the volume, length and frequency of your training will allow you to achieve your goal faster.


Though these may be simple concepts, a lot depends on them so let’s set out what we mean.


  • Training volume – This is what your training consists of. So, in other words the number of repetitions performed for a given group or muscle groups.
  • Training length – Time from the beginning to the end of training. It is important that you also factor in your warm-up, stretching or possibly cardio training at the end of your strength workout.
  • Training frequency – The number of training units performed during the week.

If you feel like your training plan is not bringing about the expected effects or is simply boring you, consider making changes in the volume, frequency, or length of training. This doesn't mean you have to train more, more often or even for longer. On the contrary - sometimes you will achieve a better effect by giving your muscles more time to repair or by shortening your training to an hour instead of the previous two spent in the gym.


What should we base our training volume on?


One of the most important rules about determining training volume is that it must always be inversely proportional to the intensity of the exercise. Simply put - the more demanding the exercise, the closer it is to 100 percent of your capability, the fewer repetitions you we will be able to do when training. We can do exercises at 60-70 percent of our strength capabilities in a series of several repetitions far easier than we can at our maximum output. We should also remember that if we care about hypertrophy, i.e., muscle growth, the training volume must increase - from training to training, we must increase the number of repetitions, while also increasing the intensity of the exercise (i.e., the load in the case of strength exercises). Otherwise, it will be difficult for us to see much progress.


How do we plan our training length?

Ideally, our training should not be too long. Simply put the more time we spend exercising, the more our concentration and efficiency decrease. Of course, by this we are talking about intense strength or endurance training, not a leisurely bike ride or walk. Currently, there is a clear tendency among trainers to shorten the training units of their pupils. If you can devote more time to regeneration, even including light forms of activity, it can be hugely beneficial for our body and well-being. So how long should the training last? From 45 minutes to an hour is ideal. Plus, stretching and gradual down of the body, not just the targeted muscles.


What should the training frequency depend on?

Listen to your body. It is not easy to accurately determine how often you should train. Building your training around your lifestyle and other commitments is key but also you must consider how you feel the day after training. Most beginners (but not exclusively) train far too often and then stay like that for years, exercising out of habit 3 times a week. What most people don’t know is that frequency is the variable that we should most often modify to surprise our body and account for our rest periods.


  • The frequency should ideally depend on your individual recovery time. There is no point in proceeding to the next training session if your muscles are not rested and recovered. Remember that large muscle groups (e.g., back muscles, leg muscles) need more time to recuperate than the muscles in your arms or shoulders.
  • The frequency of your training should also depend on the type of exercise. Exercises involving large muscle groups must be performed less frequently than those involving smaller muscle groups. So exercises like deadlifts are less frequent than toe climbs or sideways raises for example.
  • Adapted to your skills - knowledge of exercise, muscle strength and endurance
  • Another dependency is our own strength. A strong person can simply use heavier weights that strongly engage larger muscle groups. The number of repetitions in the series is small and is already enough to fatigue the muscle. The weaker person using lighter weights, often doesn’t hit the point of failure so they can train more often. It is worth noting though that they will probably have to wait longer to see results.

It is not enough to plan just what type of exercises you’re going to do. You must distribute them over time, adjust the intensity to your abilities and consider how they support and influence each other. Before you start complaining about being too tired and unwilling to continue training, consider whether you have used this knowledge of training volume, length, and frequency appropriately. THEN GO TO THEY GYM AND APPLY IT!

Tags: helpful exercise