When most beginners first start training, they never think about the difference between training frequency and training volume. They usually just perform in whatever style they are prescribed without recognizing the alternative. Volume is the style of doing higher volumes of specific exercises infrequently (maybe once a week) while spreading out different kinds of exercises over the rest of the week. Frequency is doing a small amount of a specific exercise on a given day, but repeating it throughout the week.

Usually the training model that favors inexperienced trainees is frequency because it gives them the opportunity to practice and improve their athletic ability performing each exercise. Volume is favored by more experienced athletes because it improves recovery, and it can be used to reduce the incidence of overuse injuries. Very high level athletes will often perform both training styles simultaneously, but for most athletes this is rarely sustainable, and it can lead to injury in even the most genetically blessed athletes.

Regardless of the training modality you choose, it is important to assess your body’s response to the workout, and make adjustments when they are necessary. For examples of how to adjust your workouts, you can click on the link, “Go to Workout Builder” at the top of this blog.