Does Going to the Gym More Often Make You Stronger or Bigger?
Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Strength gains were 3–4x greater on machine exercises despite equal training volume and intensity.
Conventional wisdom says free-weight compound lifts are superior for strength development. This flips that idea—especially in trained individuals.
Practical Takeaways
Stick to 2–3 hard, volume-controlled workouts per week if you’re time-crunched—no need to force 4+ sessions.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Strength gains were 3–4x greater on machine exercises despite equal training volume and intensity.
Conventional wisdom says free-weight compound lifts are superior for strength development. This flips that idea—especially in trained individuals.
Practical Takeaways
Stick to 2–3 hard, volume-controlled workouts per week if you’re time-crunched—no need to force 4+ sessions.
Publication
Journal
Frontiers in Physiology
Year
2022
Authors
H. Hamarsland, Hermann Moen, Ole Johannes Skaar, Preben Wahlstrøm Jorang, Håvard Saeterøy Rødahl, B. Rønnestad
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Claims (5)
If you spread your workouts over more days each week but keep the total work the same, you'll get stronger—but your muscles won't necessarily grow bigger.
If you're someone who's been lifting weights for a while, splitting your workouts into 2 days a week works just as well as doing them 4 times a week — as long as you're doing the same total amount of exercise over time.
If you're already fit, you might get stronger faster on machines you're not used to, even if they're simpler, compared to the free-weight exercises you've done a lot before — as long as you're doing the same amount and intensity of training.
If you're already fit, you might get stronger faster using gym machines like the chest press than doing classic lifts like squats or bench press — at least over 9 weeks — maybe because you're already used to the free weights.
If you're someone who's been lifting weights for a while, doing the same amount of heavy training over 9 weeks will make your thigh muscles grow by about half a centimeter — whether you spread your workouts over 2 or 4 days a week.