Frequency Over Duration Training
Train often, not long
This framework emphasizes the importance of training frequency over duration. By training more frequently, individuals can improve their overall fitness and athleticism. This approach is particularly useful for those who have busy schedules or prefer shorter training sessions.
- Consistency is key to making progress in training.
- Frequency of training is more important than duration.
- Progressive overload is necessary for continued improvement.
- Determine Your Training FrequencyDecide how many times per week you can realistically train. Aim for at least 3-4 times per week.Pro tipStart with a manageable frequency and gradually increase as you become more comfortable.WarningBe careful not to overtrain, as this can lead to injury or burnout.
- Choose Your ExercisesSelect a variety of exercises that work different muscle groups. Aim for compound exercises like squats, deadlifts, and bench press.Pro tipFocus on exercises that work multiple muscle groups at once.WarningAvoid overdoing it on isolation exercises, as these can be less effective for overall fitness.
- Progressive OverloadGradually increase the weight or resistance you're using over time. This will help you continue to make progress and avoid plateaus.Pro tipAim to increase the weight by small increments (2.5-5lbs) each week.WarningBe careful not to increase the weight too quickly, as this can lead to injury.
Dr. Lauren Colenso-Semple's Training Routine
Dr. Colenso-Semple trains 3-4 times per week, focusing on compound exercises like squats and deadlifts. She gradually increases the weight over time to continue making progress.
OutcomeImproved overall fitness and athleticism.
Overtraining
Training too frequently or with too much intensity can lead to injury or burnout.
Insufficient Progressive Overload
Failing to gradually increase the weight or resistance can lead to plateaus and stagnation.
Dr. Lauren Colenso-Semple discussed her personal training routine, which involves training more frequently, but for shorter durations. She emphasized the importance of consistency and making progress over time.
Source · PODCAST
The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple