Improve your Results by Increasing Training Frequency

When it comes to increasing the frequency of your workouts, there are some concepts that should be clear. Find out more below.
Improve your Results by Increasing Training Frequency

Last update: 01 January, 2019

When it comes to improving your results, on a daily basis, it’s important that you increase the frequency of your training. This means that you should go to the gym more often to get all the muscles in your body working and do it the right way.

Certainly, going to the gym almost every day of the week will allow you to train each muscle of the body independently. It’s one of the best ways to tone the body and develop muscles, without losing sight of resting. Many people choose to divide the areas in which they exercise each day and pay special attention to a single muscle group and let the rest recover.

Remember that the main reason to split your training into different days has to do with the benefits for the development of the body. It’s a good idea to go section by section, but give each muscle a full week to recover.

Woman increasing training frequency with dumbbells.

Also, this means that you should know that when planning how many days to train per week, a series of interfering factors influence the frequency with which you must work each muscle. Each individual factor affects the results and in the intensity with which you must train.

Factors that influence your training frequency

1.-Training volume

Firstly, when we talk about the volume of training, we refer to the number of repetitions and sets that we carry out. Obviously, the more you work on a specific part of the body the more time you will need to give it the chance to recover completely. Conversely, if you do fewer sets you can train more often and recover faster.

2.-Intensity of training

The intensity of the training refers to the effort you make and how hard you are working the muscles. Also, the harder you try in your workouts more rest time you’ll need so that your recovery is optimal. In any case, if what you want is to increase the frequency of your workouts we recommend increasing the intensity gradually and leave a recovery time for each muscle that you have trained.

Woman increasing training frequency at the gym.


Nutrition plays a fundamental role when deciding how often you can and should train. The higher the quality of the food you consume, such as proteins and carbohydrates, the better prepared you’ll be to recover and train more frequently.


Certainly, each person is different when it comes to taking into account recovery time. This is a key aspect that can make a difference. Therefore, we recommend that you listen to your body and have the necessary patience to stop and recover completely. A bad recovery brings a risk of injury, which in the long run will keep you away from the gym for much longer.


The more demanding the exercises are in each part of the body, the less frequently you’ll be able to train that muscular section. In the same way, this will affect the recovery time you need for each muscle.

6.-Muscle size

In most cases, the smaller parts of the body can be worked more often because they have less muscle mass that demands a repair time. Therefore, the larger the part of the body, such as the back or chest, the longer the recovery time due to the total muscle fibers involved.

Man increasing training frequency with machines.

Tips to increase your training frequency

Once you have discovered the factors that can interfere when it comes to increasing the frequency of your workouts. The time has come to know some tips that will allow you to improve. If we take into account the above factors, these are the main aspects that determine the optimal frequency of training.

  • Good nutrition and supplementation.
  • Less volume and intensity of training.
  • You work smaller body parts.
  • You carry out simpler exercises and less intense techniques.
  • If you have a rapid rate of natural recovery.

Before finishing reading this article, don’t forget that to improve your results by increasing the frequency of your training, it’s necessary that you rest well. Sleep a minimum of seven hours for the maximum performance in your workouts.

As always, you should remember to warm up and perform a good stretching session, before and after each workout. We’re sure that increasing the frequency and intensity of your training will bring you the desired results!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.