Optimizing muscle health: The role of resistance training and frequency in muscle hypertrophy

Resistance training (RT) is a key factor in promoting muscle hypertrophy and overall muscle health. Recent research highlights the role of RT frequency in optimizing hypertrophic outcomes. The purpose of this literature review is to explore the influence of training frequency on muscle hypertrophy and evaluates its effectiveness in tailoring programs to individual needs. A total of 63 research papers published between the years 2019 to 2024 were accessed and used for this review that met the criteria. The review indicates that while training volume is the primary driver of hypertrophy, frequency adjustments may enhance outcomes in specific contexts, such as recovery capacity and advanced adaptations. This review underscores the potential of frequency as a variable to optimize RT programs for improved muscle health.