Volume, Intensity and Frequency

Fitness, like any other aspect in your life, requires the right balance to work most effectively and reach your goals, whatever it may be. The first step is acknowledging where you are, and then it is knowing where you want to be. The path to getting from point A to point B will be tough, but the method is simple.

The first aspect to consider is volume. This is the amount of work you will be doing, and can be measured in different ways. It can be seen as amount of repetitions per exercise that you complete, total amount of sets per training session, total amount of weight moved per session, or total amount of repetitions or sets completed in a certain timeframe. Volume is regulated by recovery, and can be dependent from person to person, as well as your goals. In general, if you want to get stronger, you need less volume, and if you want to build muscle, then you need more.

Next, you need to measure your intensity. This is about how hard you plan to workout, which can be calculated by knowing your maximum effort on any given exercise, and then how closely you are working to that maximum effort is the measure of how intense the workout will be for you. Of course, the harder you work, the less repetitions you will be able to do in a set, as well as the more recovery time you will need, and less total sets you will be able to perform. Intensity is important for getting stronger as well as building muscle, however if your goal is primarily focused on gaining muscle you need to reduce intensity in order to increase volume.

Finally, you will have to determine your optimal frequency. This is how often you practice a certain exercise, perform a move, work on a skill or train a muscle. High frequency means it will occur three or more times a week. Low frequency is two times a week or less. There is no hard and fast rule, but the overall benefits of frequency relate to neural adaptation. This means, how well you can perform that skill or exercise, and how strong you are while doing it. Frequency can allow you to get stronger faster, and increase volume as well as intensity per move. While it is not the most important variable for fat loss, it is incredibly effective in strength building.

As it may be clear by now, there is no one way to workout, and the best method for you truly relies on your personal goals, body type, and attitude. While none of these three factors are exclusive, there is no way to increase one without decreasing the other two. The formula can be very simple, as long as you know what you want to get out of it. Nutrition, mindset and dedication are, of course, important factors in the fitness journey, and a good training schedule that is tailored to you can help you stay on track. So before hitting the gym next time, make a plan, stick to it, and stay positive! The results will come.