I had a question from a client that other day. They asked, “Why did you give me a split for my latest program?”

This is a great question to explore the nuances of training because they (like many people) assumed, based on what they had been told by experts, that the ‘best’ way to train was using a full-body program three time per week… Now, don’t get me wrong, the classic 3X full-body program is a time-tested and effective way to train, but there isn’t any one ‘best’ way to strength train and the frequency, volume, and intensity of strength exercise are interdependent and dependent on the individual’s goals, available time, and recovery ability. Thus, there are few, if any, hard and fast rules for how often you should train.

But how often to wait between sessions can be identified, at least as a starting point (and with notable exceptions like ‘squat everyday’ programs) by looking at how long you will need to recover (per muscle group) between sessions.

Estimating your recovery requirements

Here is a practical framework to help you estimate your recovery needs. Or just take me to the calculator!

Step 1: Start with a baseline

For a challenging, heavy strength training session targeting a specific muscle group, begin with a baseline recovery window.

Baseline recovery time: 48 Hours

This is the standard, scientifically supported timeframe for muscle protein synthesis to peak and return to near-normal levels after a strenuous workout in a healthy, active individual.

Step 2: Adjust for your workout

Next, modify the baseline based on the specifics of your training session. The nature of your workouts is the most significant factor influencing recovery.

Training intensity & volume:

• Moderate intensity/volume: (e.g., you generally finish your sets feeling like you could have done 2-3 more reps) -> No change. Stay at 48 hours.
• High intensity/high volume: (e.g., you train to failure on multiple sets, often lift >85% of your one-rep max, or do a high  number of sets) -> Add 24 hours.
• Low intensity/deload: (e.g., you are doing light technique work, or a planned deload week) -> Subtract 24 hours.

Muscle Group Size:

• Small muscle groups: (e.g., biceps, triceps, calves, shoulders) -> Subtract 12 hours.
• Large muscle groups: (e.g., quads, hamstrings, glutes, back) -> Add 12 hours. These larger muscles undergo more breakdown and require more resources to repair.

Type of Exercise:

• High eccentric focus: (e.g., movements emphasise the lowering phase, like slow negatives or Romanian deadlifts) -> Add 12 hours. Eccentric contractions are known to cause more muscle damage.

Step 3: Adjust for physical & lifestyle factors

Finally, fine-tune your estimate based on your personal biology and daily habits. These factors determine the quality and speed of your body’s repair processes.

Sleep Quality:

• Poor sleep (<7 hours or interrupted): -> Add 24 hours. This is the most critical recovery factor. Without adequate sleep, your body’s repair hormones are blunted.
• Optimal sleep (7-9 hours): -> No Change.

Nutrition:

• Sub-optimal nutrition: (e.g., you are in a significant calorie deficit for fat loss, or you don’t commonly meet optimal protein targets, essential fats, or you are not consuming enough vegetables, berries, and otherwise meeting micronutrient requirements) -> Add 12 hours. Your body lacks the immediate fuel and building blocks for repair.
• Optimal nutrition: (e.g., adequate calories and protein intake) -> No Change.

Age:

• Ages 40+: This is us! -> Add 12 hours. While training experience helps, physiological aging can naturally slow down recovery processes. Younger lifters may not need this adjustment.

Stress levels:

• High life stress (work, personal): -> Add 12 hours. High levels of the stress can actively hinder muscle repair.

Round up (and be pragmatic):

The estimates above are to allow for optimal muscle recovery and so, you want to round up your estimation to ensure full recovery.

If, for example, your recovery estimate worked out to 5.5 or 6 days, the best strategy would be to train each muscle group or movement pattern just once a week.

---

Putting It All Together: Two Examples

Example 1: The Young, Focused Lifter A 22-year-old student performs a high-intensity arm workout (biceps and triceps). He gets 8 hours of sleep, and his nutrition is on point.

• Baseline: 48 hours
• Workout Adjustment: High Intensity (+24 hours), Small Muscle Group (-12 hours)
• Lifestyle Adjustment: Optimal sleep and nutrition (+0 hours)
• Estimated Recovery Time: 48 + 24 – 12 + 0 = 60 Hours (or ~2.5 days, rounded up to 3 days)

Example splits:

• Full body on Monday and Thursday
• Upper-Lower split on Monday, Tuesday, Thursday, and Friday

Example 2: The Busy, Experienced Parent A 46-year-old with years of training experience has a very heavy leg day. She is stressed from work, only slept 6 hours, and is in a calorie deficit to lose weight.

• Baseline: 48 hours
• Workout Adjustment: High Intensity (+24 hours), Large Muscle Group (+12 hours)
• Lifestyle Adjustment: Poor Sleep (+24 hours), Sub-optimal Nutrition (+12 hours), Age 40+ (+12 hours), High Stress (+12 hours)
• Estimated Recovery Time: 48 + 24 + 12 + 24 + 12 + 12 + 12 = 144 Hours (or 6 days)

Example splits:

• Upper-Lower split on Monday and Tuesday (one movement/muscle per week). This type of split can work well if the person also competes in another sport.
• ‘Bro Splits’ training each muscle/movement once a week

This starkly different result shows why a “one-size-fits-all” approach fails. For this individual, training legs again in two or three days would be counterproductive, leading to poor performance and an increased risk of injury.

By using this framework, you can objectively assess your recovery needs and learn to listen to the body’s signals (like persistent soreness, low energy, and decreased strength) to make smarter training decisions.

Caveats to recovery estimates

The recovery estimates above are just that, estimates. Some people may want or need to train more frequently, although few would want to train less frequently than guide the estimates above provide. It’s also important to remember that if one is on a highly periodised program that has lighter sessions, recovery days (or weeks) or an incremental increase in volume and intensity (like programs used in Olympic and All-Round Weightlifting) one may train each movement more frequently. In fact, for strength sports, it can be preferable to train movements more frequently, while keeping a close eye on relative volume, intensity, and recovery ability, to improve the execution of those specific movements.