How often should I train for stamina?

The frequency of exercise for stamina depends on intensity of training and ability to recover. Cardiovascular (CV) training can be done more often than high-intensity training. Still, muscular endurance training needs time for muscles to recover. Include rest days between training sessions to prevent overtraining and permit physiological adaptations.

For beginners, the goal should be 3 cardio sessions, 2 strength sessions, and add 1 HIIT session after 4 weeks. Monitor energy levels and soreness. Increase frequency gradually, allowing your body to adapt. Never add more than one extra session per week.

Elite athletes can withstand greater frequency but must recover. Use heart rate variability monitoring to assist in gauging readiness. If it becomes difficult to maintain intensity, one of the HIIT sessions can be substituted for tempo training. Always plan at least one day of complete rest weekly.

Periodize your training by utilizing a 3-week build phase followed by a 1-week deload. Continue to increase volume by 5-10% every build week. Reduce volume during deload weeks by 30-40% to aid recovery. This periodization prevents stagnation and allows for continued stability gains without a risk of overtraining.

Read the full article: How to Increase Stamina Effectively