For the average, drug-free lifter I’ve found the sweet spot in training frequency to be between 2 to 3 times a week, or every 3 to 4 days.
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBbFFRIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--a12a34115af0997dbbb5904833ff9229d2eaeeea/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lJYW5CbkJqb0dSVlE2RkhKbGMybDZaVjkwYjE5c2FXMXBkRnNIYVFJQUJHa0NBQU09IiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--46bd8ad59ac3981f5040bb803513fa34581ff31f/Picture_2_OPTIMAL%20TRAINING%20FREQUENCY.jpg)
- They’re extremely strong, and need more recovery days off in between.
- They have a ton of injuries, and can’t handle the joint stress.
- Psychologically, they get bored training a muscle group more than once a week.
- They’re prioritising specific areas and putting some body parts on maintenance.