Frequency works by spreading volume
Training a lift two to four times a week works mainly by spreading the same weekly volume over more sessions. With volume equal, extra sessions add little strength.
Limited evidence
PubMed sources: 4 support the claim, 1 does not.
Last reviewed:
What the research shows
Two meta-analyses (Grgic 2018, Ralston 2018) and two randomised trials in trained men (Colquhoun 2018 and Saric 2019, three against six sessions a week) found no difference in strength when volume was equal.
A newer meta-regression (Pelland 2026) points the other way, so the evidence is limited.
In practice
Choose frequency by how best to spread the weekly volume and how often the powerlifter can train, not as a source of strength in its own right.
Limits
Pelland 2026 disagrees with the other sources. The volume-equated randomised trials were in trained men.
PubMed sources
- Grgic 2018, PubMedmeta-analysis or review · supports
- Ralston 2018, PubMedmeta-analysis or review · supports
- Colquhoun 2018, PubMedRCT · supports
- Saric 2019, PubMedRCT · supports
- Pelland 2026, PubMedmeta-analysis or review · does not support