In resistance training for children and adolescents, how often should it be performed?

• A. 1 day per week
• B. 2 days per week
• C. ≥3 days per week
• D. 5 days per week

Answer: (C)

Regular resistance training for youth should occur several times a week to provide a consistent stimulus while allowing recovery. The best-supported approach is at least three days per week on non-consecutive days, so sessions can hit different major muscle groups and progressively build strength without overloading growing bodies. This frequency helps with motor skill learning, neuromuscular adaptations, and safe progression in load and volume.

Doing it only one day per week typically doesn’t provide enough stimulus for meaningful gains, while two days per week sits at the lower end of the recommended range. Five days a week can be excessive for most youth unless the program is carefully designed with lighter, technique-focused work and ample recovery.