Table 4 Characteristics of included meta-analysis studies investigating adaptations and recovery to strength training at various frequencies
From: Weekly Training Frequency Effects on Strength Gain: A Meta-Analysis
Study | Design | Weekly volume equated? | N | Status | Sex | Age, years (mean ± SD) | Frequency | Duration | Sets | Reps | Training load | Strength outcomes |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
Carroll et al. [11] | RCT | Yes | 17 | U | M F | 18.6 (± 0.9) | 2 vs. 3 days week | 6 weeks 9 weeks | 3 | 4–10 | 4-20RM | 1RM Squat |
McLester et al. [17] | RAN | Yes | 25 | T | M F | 25.5 (± 5.1) | 1 vs. 3 days week | 12 weeks | 1–3 | 3–10 | Periodized 75–90% 1RM | 1RM Bench press, latissimus pulldown, tricep press, bicep curl, lateral raise |
Brigatto et al. [22] | RAN | Yes | 18 | T | M | 27.1(± 5.5) | 1 vs. 2 days week | 8 weeks | 4–8 | 8–12 | 8–12 RM | 1RM Bench press, 1RM squat |
Gentil et al. [44] | RAN | Yes | 30 | U | M | (23.0 ± 3.0) | 1 vs. 2 days week | 10 weeks | 3 | 8–12 | 8- 12RM | Maximum elbow extensor torque |
Murlasits et al. [45] | RAN | No | 24 | U | M F | 64 (± 3) | 1 vs. 3 days week | 8 weeks | 3 | 6–8 | 75% 1RM | 3 - 5RM Leg press, chest press exercises |
Silva et al. [46] | RAN | No | 30 | U | F | 68.15 (± 4.8) | 2 vs. 3 days week | 24 weeks | 1–2 | 10–15 | 10–15 RM | Total of chest press, leg extension, biceps curl |
DiFranciso-Donoghue et al. [47] | RAN | No | 18 | U | M F | 75.2 (± 1.2) | 1, 2 days week | 9 weeks | 1 | 10–15 | 75% 1RM | 1RM Leg press, chest fly, leg curl, seated dip, leg extension, arm curl. |
Lera Orsatti et al. [48] | RAN | No | 30 | U | F | 58.3 (± 8.1) | 1, 2, or 3 days week | 16 weeks | 1–3 | 8–12 | 60–80% 1RM | 1RM Bench press, leg press, leg extension, bicep curl, tricep pulley, |
Candow and Burke [49] | RAN | Yes | 29 | U | M F | 43 (± 10.6) | 2 vs. 3 days week | 6 weeks | 2–3 | 10 | 60–90% 1RM | 1RM Bench press, 1RM squat |
Schoenfeld et al. [50] | RAN | Yes | 20 | T | M | (23.5 ± 2.9) | 1 vs. 3 days week | 8 weeks | 2–3 | 8–12 | 8–12 RM | 1RM Bench press |
Thomas and Burns [51] | RAN | Yes | 19 | T | M F | 34.7 (± 6.9) | 1 vs. 3 days week | 8 weeks | 3 | 8–12 | 75–85% 1RM | 1RM Chest press, 1RM hack squat |
Arazi and Asadi [52] | RCT | Yes | 39 | U | M | 20.33 (± 2.1) | 1 vs. 2 days week | 8 weeks | 1 | 6–12 | 60–80% 1RM | 1RM Bench press, 1RM leg press |