Adherence
Performing resistance training 2 times per week yields similar improvements in muscle strength, lean soft tissue, and muscle quality as training 3 times per week in older women over a 24-week period.
If you are an older woman looking to build strength and muscle quality, you do not need to train three times a week. Training twice a week for 24 weeks produces similar results to training three times a week. This allows you to save time and potentially improve adherence, as long as you are consistent with those two sessions. Focus on progressive overload within those sessions rather than adding more days.
These results indicate that RT-induced muscular adaptation occurs regardless of training twice or thrice a week in older women.
Why this rating
Randomized controlled trial with adequate sample size (n=39), long duration (24 weeks), and standardized protocols, though limited to older women.
Source
Similar Effects of 24 Weeks of Resistance Training Performed with Different Frequencies on Muscle Strength, Muscle Mass, and Muscle Quality in Older Women
Fábio Luiz Cheche Pina et al. · International journal of exercise science · 2019
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