Is training a muscle once a week enough?

Illustration for the guide: Is training a muscle once a week enough?

Short answer

For muscle growth, yes, if the weekly sets add up: at equal volume, frequency makes little difference. Split the sets over two sessions once one session gets too long or the last sets drop off sharply.

Figures

With equal weekly volume: no significant difference by frequency
  • p = 0.421: Strength, equal weekly volume

What the studies show

Schoenfeld and colleagues analysed 25 studies. At equal weekly volume they found no significant difference between lower and higher frequency, including in trained people. For strength, effect sizes in Grgic and colleagues rose from 0.74 (once) to 1.08 (four or more times a week), but the effect disappeared when volume was equal.

How to use it

Set your weekly sets first, then the frequency. Once a week works if you can do the sets well in one session. More sessions are mainly a tool to fit in more sets. As a practical rule, practise a lift you want to get stronger at two to three times a week.

Limits

Most strength studies used untrained participants. There are hardly any data on very high set counts per session.

Sources

  • How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. · Schoenfeld; Brad Jon; Grgic; Jozo; Krieger; James · 2019 · Journal of Sports Sciences PubMed DOI Study note
  • Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. · Grgic · 2018 · Sports Medicine PubMed DOI
  • Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis · Schoenfeld · 2016 · Sports Medicine PubMed DOI
  • The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains · Pelland · 2026 · Sports Medicine PubMed DOI Study note

Summaries by SetCtl, not medical advice.