Does more and more training bring more results?
Can I achieve more simply by training more and more? To answer this question, let us take medicine as an example. Two parameters matter for medication: concentration and dosage. The concentration determines how long a drug takes to work and therefore affects the dosage. When a drug is developed, the aim is to reach the maximum effect with the lowest possible dosage. This is achieved by optimising the concentration. It is no easy task, because too high a dosage has toxic effects.
In strength training, concentration and dosage follow a similar principle. The intensity should be chosen so that maximum muscle growth is triggered with minimal training time and frequency. Here too, overload must be avoided because it harms the body.
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Dose and effect
Everyone knows the famous line about reading the package leaflet of a medicine. It naturally also states the dose and the frequency. The same drug can come in different forms with different concentrations of the active ingredient. That is why it is important to find the right pill for the patient first.
Strength training works the same way: first you define which weights to train with. Then you set the dose: how many repetitions are performed at a set movement tempo? What remains is the daily and weekly pattern, in other words how often to train per day and per week.
Finally, there is the length of the treatment: how long should the “medicine” be taken? Here the coach does not need to make an individual decision, because strength training should be part of everyday life for life. After some time without training the muscles, the positive effect fades more and more.
Strength training as medicine
| Medication | Strength training |
| Concentration [mmol/g] | Training weight |
| Amount [tablets/dose] | Time under tension (# repetitions) |
| Dosing frequency [doses/day] | Training frequency |
| Length of treatment | lifelong |
So if you want to succeed, and not just in the short term, you need a training and nutrition plan tailored to you. Training more and more does not necessarily lead to more results. The key is to match concentration and dosage to your body, your situation and your needs.
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