# Training 1 day a week

**URL:** <https://forum.barbellmedicine.com/t/training-1-day-a-week/12273>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [April 7, 2022, 7:03pm UTC](https://forum.barbellmedicine.com/t/training-1-day-a-week/12273 "2022-04-07T19:03:17Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![jimmydabear](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jimmydabear/32/981_2.png) [@jimmydabear](https://forum.barbellmedicine.com/u/jimmydabear)\
**Post date:** [April 7, 2022, 7:03pm UTC](https://forum.barbellmedicine.com/t/training-1-day-a-week/12273/1 "2022-04-07T19:03:17Z")

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Hi ,if a theoretical person had just one feasible time slot of 2hours on a Sunday afternoon to train with weights and had basic equipment (barbells,rack ,bench SSB how would a program be constructed that would not lead to regression of strength work capacity etc ,the theoretical person will need to train one day per week for 8 months a year but can train 3 days a week for 4 months of the year. Is it possible to get anywhere in such circumstances no competition is involved just the pursuit of strength and health.Thanks

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [April 8, 2022, 3:03pm UTC](https://forum.barbellmedicine.com/t/training-1-day-a-week/12273/2 "2022-04-08T15:03:36Z")

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If the person was well-trained, the person would regress in strength, work capacity, etc. from not training enough in both situations. The minimum exercise guidelines recommend 2x/wk resistance training and we think that’s a pretty good start. Each session would have a squat, press, hinge, and rowing variant to train all the major muscle groups through a relatively large range of motion at an intensity that’s somewhat uncomfortable.

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**Author:** ![jimmydabear](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jimmydabear/32/981_2.png) [@jimmydabear](https://forum.barbellmedicine.com/u/jimmydabear)\
**Post date:** [April 8, 2022, 8:06pm UTC](https://forum.barbellmedicine.com/t/training-1-day-a-week/12273/3 "2022-04-08T20:06:41Z")

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Looks like twice a week is the minimum requirement,thanks for the clarification