Recommended Weekly Training Frequency: Resistance Training vs HIIT
For optimal health outcomes, you should perform resistance training 2-3 days per week on nonconsecutive days, and aerobic exercise (which can include HIIT) 3-5 days per week, with HIIT specifically performed 2-3 sessions per week when used as vigorous-intensity training. 1
Resistance Training Frequency
Perform resistance training 2-3 days per week with at least 48 hours rest between sessions targeting the same muscle groups. 1, 2
- Each session should include 8-10 different exercises targeting major muscle groups (chest, shoulders, back, arms, legs, core). 1
- For most adults, perform 8-12 repetitions per set at 60-70% of one-repetition maximum (1RM). 1, 2
- Complete 2-4 sets per exercise for optimal strength gains, though single-set programs are effective for beginners and time-constrained individuals. 1, 2
- Allow 2-3 minutes rest between sets. 1, 2
Common pitfall: Training the same muscle groups on consecutive days prevents adequate recovery and limits strength gains. Always maintain the 48-hour rest interval between sessions for any single muscle group. 1
HIIT Frequency
Perform HIIT 2-3 sessions per week, which can be part of your 3-5 days per week of aerobic exercise. 1
- HIIT involves aerobic training at 65-90% VO2peak or 75-95% heart rate peak for intervals of 10 seconds to 4 minutes, with recovery periods of 12 seconds to 5 minutes. 1
- As little as 3 HIIT sessions per week involving ≤10 minutes of intense exercise within ≤30 minutes total session time (including warm-up and cool-down) effectively improves aerobic capacity and metabolic health. 3
- HIIT can substitute for vigorous-intensity continuous exercise, requiring only 75 minutes per week versus 150 minutes of moderate-intensity exercise. 1
Weekly Training Structure
A balanced weekly program should include:
- Resistance training: 2-3 nonconsecutive days (e.g., Monday, Wednesday, Friday). 1
- HIIT sessions: 2-3 days per week, which can be performed on the same days as resistance training (after resistance work) or on separate days. 1, 3
- Moderate-intensity aerobic exercise: Fill remaining days to reach ≥5 days per week of total aerobic activity. 1
Example weekly schedule:
- Monday: Resistance training + HIIT
- Tuesday: Moderate aerobic exercise
- Wednesday: Resistance training
- Thursday: HIIT
- Friday: Resistance training + moderate aerobic
- Weekend: Moderate aerobic activity or rest
Evidence Quality Considerations
The 2024 American Diabetes Association guidelines and 2018 EULAR recommendations provide the most recent high-quality evidence, consistently recommending 2-3 days per week for resistance training across multiple populations. 1 The American Heart Association guidelines align with these recommendations, establishing 2-3 days per week as the standard frequency for resistance training regardless of cardiovascular status. 1
Critical distinction: HIIT is a modality of aerobic exercise, not a replacement for resistance training. Both training types provide distinct physiological benefits—resistance training improves muscular strength, bone density, and metabolic rate, while HIIT enhances cardiovascular fitness and time efficiency. 1, 4, 3 Combining both modalities produces superior outcomes compared to either alone. 1