From: Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis
Study | N | Age, years (mean ± SD) | Duration | Testing modality | Sets (reps) | Days trained per week | Frequency per week | Pre- vs. post-intervention kg, mean ± SD | Pre- vs. post-intervention strength difference kg (% change) | p value (pre vs. post) | ES |
---|---|---|---|---|---|---|---|---|---|---|---|
Gomes et al. [20] | 12 11 | 25.5 (± 1.25) 27.1 (± 1.85) | 8 weeks | Sq | 5–10 (8–12) | 1 5 | LF HF | 132.9 ± 28.0 vs. 140.9 ± 25.5 123.3 ± 17.5 vs. 135.3 ± 22.2 | 8 (6.02) 12 (9.73) | 0.47 0.17 | 0.30 0.60 |
Gomes et al. [20] | 12 11 | 25.5 (± 1.25) 27.1 (± 1.85) | 8 weeks | BP | 5–10 (8–12) | 1 5 | LF HF | 103.5 ± 15.4 vs. 109.1 ± 18.5 100.6 ± 14.5 vs. 110.3 ± 12.1 | 5.6 (5.41) 9.7 (9.64) | 0.43 0.10 | 0.33 0.73 |
Serra et al. [21] | 26 32 16 | 35.3 (± 1.75) 34 (± 2) 34.85 (± 0.85) | 3 months | WG PullD | 3 (10–20) | 2 3 4 | MF HF HF | 42.6 ± 20.7 vs. 48.5 ± 20.7 44.4 ± 13.9 vs. 51.3 ± 13.9 40.6 ± 20.3 vs. 48.6 ± 21.8 | 5.9 (13.8) 6.9 (13.5) 8 (16.5) | ≤ 0.001 a ≤ 0.001a ≤ 0.001a | 0.29 0.50 0.38 |
Serra et al. [21] | 26 32 16 | 35.3 (± 1.75) 34 (± 2) 34.85 (± 0.85) | 3 months | CP | 3 (10–20) | 2 3 4 | MF HFe HF | 41.2 ± 25.6 vs. 49.9 ± 30.2 46.6 ± 20.8 vs. 59.7 ± 25.1 42.1 ± 27.9 vs. 55.6 ± 36.2 | 8.7 (21.1) 13.1 (28.1) 13.5 (32.1) | ≤ 0.001a ≤ 0.001a ≤ 0.00a | 0.31 0.57 0.42 |
Serra et al. [21] | 26 32 16 | 35.3 (± 1.75) 34 (± 2) 34.85 (± 0.85) | 3 months | LP | 3 (10–20) | 2 3 4 | MF HFe HF | 108.9 ± 49.1 vs. 128.9 ± 54.5 120.2 ± 48.0 vs. 149.0 ± 57.7 128.8 ± 55.4 vs. 168.1 ± 89.0 | 20 (18.4) 28.8 (24.0) 39.3 (30.5) | ≤ 0.001a ≤ 0.001a ≤ 0.001a | 0.39 0.54 0.53 |
Yue et al. [23] | 9 9 | 28 (± 7.9) 21 (± 3.2) | 6 weeks | Sq | 4 (8–12) 2 (8–12) | 2 4 | MF HF | 103 ± 27 vs. 115 ± 34 90 ± 9 vs. 103 ± 13 | 12 (11.7) 13 (14.4) | ≤ 0.001a ≤ 0.001a | 0.39 1.16 |
Yue et al. [23] | 9 9 | 28 (± 7.9) 21 (± 3.2) | 6 weeks | BP | 4 (8–12) 2 (8–12) | 2 4 | MF HF | 77 ± 27 vs. 88 ± 30 70 ± 17 vs. 81 ± 15 | 11 (14.3) 11 (15.7) | ≤ 0.001a ≤ 0.001a | 0.39 0.69 |
Carpenter et al. [34] | 10 12 12 7 | 31(± 31) | 20 weeks | LumExt | 1 (8–12) | 0.5 2 3 4 | LF MF HF HF | 73.6 ± 24.7 vs. 98.2 ± 32.8 58.9 ± 18.0 vs. 86.2 ± 28.0 69.9 ± 27.5 vs. 105.9 ± 40.8 78.2 ± 21.4 vs. 115.8 ± 31.3 | 24.6 (33.4) 27.3 (46.3) 36 (51.5) 37.6 (48.1) | ≤ 0.05b ≤ 0.05b ≤ 0.05b ≤ 0.05b | 0.85 1.16 1.03 1.40 |
Pollock et al. [35] | 14 19 | 26 (± 9) 30 (± 9) | 12 weeks | CervExt | 1 (8–12) | 1 2 | LF MF | 28.3 ± 6.7 vs. 38.2 ± 7.8 27.4 ± 8.5 vs. 38.2 ± 10.9 | 9.9 (35.0) 10.8 (40.9) | 0.001a 0.002b | 1.36 1.10 |
Taaffe et al. [40] | 11 12 11 | 68.5 (± 3.6) 69.4 (± 3.0) 71.0 (± 4.1) | 24 weeks | LPull | 3 (8) | 1 2 3 | LF MF HF | 36.0 ± 14.2 vs. 45.3 ± 4.31 35.8 ± 9.7 vs. 47.0 ± 4.20 33.6 ± 10.9 vs. 48.9 ± 4.31 | 9.3 (25.83) 11.2 (31.28) 15.3 (45.54) | ≤ 0.001a ≤ 0.001a ≤ 0.001a | 0.89 1.50 1.85 |
Taaffe et al. [40] | 11 12 11 | 68.5 (± 3.6) 69.4 (± 3.0) 71.0 (± 4.1) | 24 weeks | BC | 3 (8) | 1 2 3 | LF MF HF | 16.5 ± 7.1 vs. 21.9 ± 2.99 17.0 ± 4.3 vs. 24.4 ± 2.77 16.7 ± 6.2 vs. 23.2 ± 2.99 | 5.4 (32.73) 7.4 (43.53) 6.5 (38.92) | ≤ 0.001a ≤ 0.001a ≤ 0.001a | 0.99 2.05 1.34 |
Taaffe et al. [40] | 11 12 11 | 68.5 (± 3.6) 69.4 (± 3.0) 71.0 (± 4.1) | 24 weeks | BExt | 3 (8) | 1 2 3 | LF MF HF | 62.3 ± 24.5 vs. 83.1 ± 9.17 63.4 ± 11.3 vs. 84.2 ± 9.70 65.0 ± 26.5 vs. 84.4 ± 9.29 | 20.8 (33.39) 20.8 (32.81) 19.4 (29.85) | ≤ 0.001a ≤ 0.001a ≤ 0.001a | 1.12 1.98 0.98 |
Taaffe et al. [40] | 11 12 11 | 68.5 (± 3.6) 69.4 (± 3.0) 71.0 (± 4.1) | 24 weeks | LP | 3 (8) | 1 2 3 | LF MF HF | 109.5 ± 29.8 vs. 135.2 ± 12.27 113.3 ± 19.3 vs. 142.8 ± 12.47 110.5 ± 29.5 vs. 145.1 ± 3.7 | 25.7 (23.47) 29.5 (26.04) 34.6 (31.31) | ≤ 0.001a ≤ 0.001a ≤ 0.001a | 1.13 1.82 1.65 |
Taaffe et al. [40] | 11 12 11 | 68.5 (± 3.6) 69.4 (± 3.0) 71.0 (± 4.1) | 24 weeks | KExt | 3 (8) | 1 2 3 | LF MF HF | 39.3 ± 15.4 vs. 67.1 ± 10.95 43.2 ± 8.6 vs. 72.6 ± 10.74 42.4 ± 12.4 vs. 62.6 ± 10.61 | 27.8 (70.74) 29.4 (68.06) 20.2 (47.64) | ≤ 0.001a ≤ 0.001a ≤ 0.001a | 2.08 3.02 1.75 |
Taaffe et al. [40] | 10 12 11 | 68.5 (± 3.6) 69.4 (± 3.0) 71.0 (± 4.1) | 24 weeks | KFlex | 3 (8) | 1 2 3 | LF MF HF | 16.3 ± 7.5 vs. 28.4 ± 4.43 19.6 ± 6.8 vs. 30.4 ± 4.50 20.0 ± 9.4 vs. 28.5 ± 4.64 | 12.1 (74.23) 10.8 (55.10) 8.5 (42.50) | ≤ 0.001a ≤ 0.001a ≤ 0.001a | 1.96 1.87 1.15 |
Farinatti et al. [41] | 10 11 10 | 72 (± 5.0) 66 (± 7.0) 68 (± 4.0) | 16 weeks | DumBP | 1 (8–12) | 1 2 3 | LF MF HF | 8.2 ± 1.8 vs. 13.0 ± 2.0 9.6 ± 2.2 vs. 14.4 ± 5.2 10.4 ± 0.9 vs. 15.6 ± 1.7 | 4.8 (58.54) 4.8 (50.0) 5.2 (50.0) | ≤ 0.01a ≤ 0.01a ≤ 0.01a | 2.52 1.20 3.82 |
Farinatti et al. [41] | 10 11 10 | 72 (± 5.0) 66 (± 7.0) 68 (± 4.0) | 16 weeks | DCur | 1 (8–12) | 1 2 3 | LF MF HF | 7.8 ± 1.5 vs. 12.2 ± 2.3 8.4 ± 1.7 vs. 13.6 ± 2.6 9.2 ± 1.8 vs. 15.6 ± 0.9 | 4.4 (56.41) 5.2 (61.90) 6.4 (69.57) | ≤ 0.01a ≤ 0.01a ≤ 0.01a | 2.27 2.37 4.50 |
Farinatti et al. [41] | 10 11 10 | 72 (± 5.0) 66 (± 7.0) 68 (± 4.0) | 16 weeks | KExt | 1 (8–12) | 1 2 3 | LF MF HF | 18.0 ± 3.7 vs. 25.6 ± 3.2 19.2 ± 4.6 ± 29.6 ± 7.4 19.8 ± 4.9 vs. 32.0 ± 6.8 | 7.6 (42.22) 10.4 (54.17) 12.2 (61.62) | ≤ 0.01a ≤ 0.01a ≤ 0.01a | 2.20 1.69 2.06 |
Farinatti et al. [42] | 10 11 10 | 72 (± 5.0) 66 (± 7.0) 68 (± 4.0) | 16 weeks | StCR | 1 (8–12) | 1 2 3 | LF MF HF | 12.0 ± 2.0 vs. 16.8 ± 1.9 12.2 ± 3.0 vs. 17.0 ± 3.7 11.8 ± 0.5 vs. 16.8 ± 1.5 | 4.8 (40.0) 4.8 (39.34) 5.0 (42.37) | ≤ 0.01a ≤ 0.01a ≤ 0.01a | 2.46 1.43 4.47 |
Burt et al. [42] | 10 11 | Students | 8 weeks. | LP | 1 (6–10) | 1 2 | LF MF | 263.31 ± 37.23 vs. 362.65 ± 51.06 244.89 ± 45.80 vs. 391.53 ± 45.18 | 99.34 (99.34) 146.64 (59.9) | ≤ 0.0001a ≤ 0.0001a | 2.22 3.22 |
Serra et al. [67] | 18 17 10 | 41.4 (± 9.9) | 4 months 8 months | BP | 3 (10–12) | 2 3 4 | MF HF HF | 41.7 ± 16.4 vs. 57.4 ± 15.4 38.8 ± 16.3 vs. 59.5 ± 16.5 39.0 ± 16.1 vs. 62.8 ± 18.1 | 36.3 (37.6) 46.5 (53.4) 65.1 (61.0) | 0.01a 0.001a 0.01a | 0.99 1.26 1.39 |
Serra et al. [67] | 18 17 10 | 41.4 (± 9.9) | 4 months 8 months | LP | 3 (10–12) | 2 3 4 | MF HF HF | 83.3 ± 21.4 vs. 113.3 ± 26.6 88.2 ± 21.9 vs. 112.5 ± 18.5 80.0 ± 25.4 vs. 117.8 ± 30.5 | 30.4 (36.01) 32.4 (27.6) 45.4 (47.3) | 0.001a ≤ 0.001a 0.01a | 1.24 1.20 1.35 |
Serra et al. [67] | 18 17 10 | 41.4 (± 9.9) | 4 months 8 months | LPull | 3 (10–12) | 2 3 4 | MF HF HF | 50.1 ± 12.0 vs. 67.4 ± 12.0 52.2 ± 12.8 vs. 69.7 ± 17.0 54.5 ± 16.2 vs. 77.5 ± 18.1 | 29.4 (34.5) 32.0 (33.5) 46.0 (42.2) | 0.0001a 0.002a 0.01a | 1.44 1.16 1.34 |
Benton et al. [36] | 11 10 | 47.6 (± 1.2) | 8 weeks | CP | 3–6 (8–12) | 3 4 | HF HF | 37.4 ± 2.5 vs. 50.0 ± 3.5 44.5 ± 3.0 vs. 59.7 ± 4.1 | 12.6 (34.0) 15.2 (34.2) | ≤ 0.001a ≤ 0.001a | 1.25 1.34 |
Benton et al. [36] | 11 10 | 47.6 (± 1.2) | 8 weeks | LP | 3–6 (8–12) | 3 4 | HF HF | 105.1 ± 9.8 vs. 135.7 ± 16.7 119.7 ± 11.5 vs. 178.6 ± 19.6 | 30.6 (29.1) 58.9 (49.2) | ≤ 0.001a ≤ 0.001a | 0.67 1.16 |
Ribeiro et al. [37] | 5 5 | 26.7 (± 2.7) | 4 weeks | BP | 4 (6–20) | 4 6 | HF HF | 104.4 ± 19.3 vs. 113.2 ± 23.0 105.6 ± 16.4 vs. 117.6 ± 16.3 | 8.8 (8.4) 12 (11.4) | 0.53 0.28 | 0.41 0.73 |
Hoffman et al. [38] | 12 15 23 11 | 19.7 ± (1.4) 20.1 ± (1.5) 20.1 ± (1.1) 19.7 ± (1.1) | 10 weeks. | BP | 1–5 (2–10) | 3 4 5 6 | HF HF HF HF | 107.2 ± 11.6 vs. 109.1 ± 28.7 127.7 ± 13.9 vs. 132.2 ± 14.5 131.1 ± 20.1 vs. 135.3 ± 19.0 143.9 ± 12.0 vs. 149.7 ± 17.3 | 1.9 (1.8) 4.5 (3.5) 4.2 (3.2) 5.8 (4.0) | 0.83 0.39 0.47 0.37 | 0.09 0.32 0.21 0.39 |
Hoffman et al. [38] | 12 15 23 11 | 19.7 ± (1.4) 20.1 ± (1.5) 20.1 ± (1.1) 19.7 ± (1.1) | 10 weeks. | Sq | 1–5 (2–10) | 3 4 5 6 | HF HF HF HF | 140.1 ± 18.6 vs. 147.4 ± 38.9 173.6 ± 36.2 vs. 186.3 ± 31.9 170.6 ± 19.4 vs. 183.4 ± 22.1 191.6 ± 34.9 vs. 204.1 ± 39.5 | 7.3 (5.2) 12.7 (7.3) 12.8 (7.5) 12.5 (6.5) | 0.56 0.32 0.04a 0.44 | 0.24 0.37 0.62 0.34 |
Padilha et al. [43] | 13 14 | 68.9 (± 5.0) 66.7 (± 13.9) | 12 weeks | CP | 1 (10–15) | 2 3 | MF HF | 35.7 ± 6.6 vs. 42.2 ± 8.0 37.1 ± 3.8 vs. 47.3 ± 4.6 | 6.5 (18.2) 10.2 (27.5) | ≤ 0.05b ≤ 0.05b | 0.89 2.42 |
Padilha et al. [43] | 13 14 | 68.9 (± 5.0) | 12 weeks | LE | 1 (10–15) | 2 3 | MF HF | 41.3 ± 9.3 vs. 48.9 ± 9.1 46.1 ± 10.5 vs. 53.8 ± 12.5 | 7.6 (18.4) 7.7 (16.7) | ≤ 0.05b ≤ 0.05b | 0.83 0.67 |
Padilha et al. [43] | 13 14 | 66.7 (± 13.9) | 12 weeks | BC | 1 (10–15) | 2 3 | MF HF | 17.0 ± 3.3 vs. 23.4 ± 3.8 17.7 ± 2.5 vs. 24.2 ± 3.6 | 6.4 (37.6) 6.5 (26.9) | ≤ 0.05b ≤ 0.05b | 1.80 2.10 |
Hunter [39] | 14 10 | 22.2 (± 2.2) c | 7 weeks | BP | 2–3 (7–10) | 3 4 | HF HF | 69.1 ± 22.08 vs. 77.3 ± 20.58 59.3 ± 25.93 vs. 69.20 ± 25.61 | 8.2 (11.9) 9.9 (16.7) | 0.32 0.40 | 0.38 0.38 |
Hunter [39] | 11 11 | 23.1 (± 0.9) d | 7 weeks | BP | 2–3 (7–10) | 3 4 | HF HF | 26.1 ± 5.97 vs. 31.3 ± 6.30 27.3 ± 7.30 vs. 36.40 ± 7.96 | 5.2 (19.9) 9.1 (33.3) | 0.32 ≤ 0.05b | 0.85 1.19 |