Training Frequency
Why three sessions a week beats one big session.
Why it matters
Mood + cognition
Aerobic work plus resistance training, 3x/week, has been shown in trials to reduce depression and anxiety symptoms.
Insulin sensitivity
A single resistance session improves glucose disposal for ~24-48 hrs. Three sessions cover the week.
All-cause mortality
Cohort data shows ~30% lower all-cause mortality in adults hitting 150 min/wk of moderate activity vs sedentary.
The longer story
The dose-response curve for exercise is steep at the bottom. Going from zero to three sessions a week pulls more health benefit than going from three to six. That's why we don't push 'crush it daily' as the first protocol: get the floor in first.
Three sessions a week, mixing resistance and cardio, hits the major rails: cardiovascular adaptation, neuromuscular recruitment, insulin sensitivity, mood regulation. Add stamina or sport on top once the floor is solid.
Sources
- · Schuch et al. (2018). Physical activity and depression.
- · Lee et al. (2014). Leisure-time running and all-cause mortality.
- · Rynders et al. (2014). Sedentary behaviour, exercise, and insulin sensitivity.
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💧Hydration