Training Frequency: How Often Should You Squat, Bench, and Deadlift?

One of the most debated topics in powerlifting programming is training frequency. How many times per week should you perform the squat, bench press, and deadlift? Should you squat once a week or three times? Is benching four times a week too much? The answer, like most things in strength training, is: it depends. Your optimal powerlifting training frequency is a key variable that depends on your experience, recovery capacity, and individual goals. This guide will break down the principles of training frequency to help you structure your week for maximum gains.

The Core Principle: Volume is King, Frequency is the Tool

The primary driver of long-term strength and muscle gain is total training volume (sets x reps x weight). Frequency is simply a tool to help you achieve your target volume effectively and recover from it. Training a lift more frequently allows you to spread your volume out over the week, which can lead to higher quality sets and better recovery between sessions.

The fundamental concept is Stress-Recovery-Adaptation (SRA). You apply a training stress, your body recovers, and then it adapts by getting stronger. Your ideal frequency is one that allows this cycle to complete before you apply the next stress.

Bench Press Frequency (High)

• Why it can be high: The bench press involves smaller muscle groups and is the least systemically fatiguing of the three lifts. This means you can recover from it relatively quickly.

• Common Frequency: It's common for intermediate and advanced lifters to bench press 2 to 4 times per week.

• How it works: A high-frequency approach might include one heavy/competition-style day, one volume day with lighter weight and more reps, and one or two lighter variation days (e.g., close-grip bench, pause bench). Research from experts like Greg Nuckols at Stronger by Science suggests that for upper body lifts, higher frequencies can be beneficial for strength and hypertrophy.

Squat Frequency (Moderate)

• Why it's moderate: The squat is more systemically demanding than the bench press. It uses large muscle groups and places significant stress on the entire body.

• Common Frequency: Most powerlifters squat 1 to 3 times per week.

  • Beginners: Often start with 3x/week on full-body programs like Starting Strength.

  • Intermediates/Advanced: Typically squat 2x/week. This allows for one heavier/intensity-focused day and one lighter/volume or speed-focused day.

• Recovery is Key: The amount of squat volume you can handle and recover from will dictate your optimal frequency.

Deadlift Frequency (Low)

• Why it's low: The deadlift is by far the most neurologically and systemically fatiguing lift. It places immense stress on the entire posterior chain and central nervous system, requiring a longer recovery period.

• Common Frequency: The vast majority of powerlifters only perform heavy deadlifts once per week.

• How to Add Volume: Instead of pulling heavy from the floor a second time, lifters often add deadlift volume through less taxing variations on another day, such as:

  • Romanian Deadlifts (RDLs)

  • Good Mornings

  • Rack Pulls

  • Lighter speed work (Dynamic Effort)

This approach, advocated by many respected coaches at institutions like Barbell Medicine, allows you to build your deadlift without crushing your ability to recover.

Factors That Determine YOUR Optimal Frequency

• Training Age: Beginners can often handle and benefit from higher frequencies because the weights are lighter and the stimulus is novel. Advanced lifters handle much heavier loads, requiring more recovery time.

• Recovery Capacity: This is influenced by your age, sleep, nutrition, and life stress. A lifter with a stressful job and poor sleep cannot handle the same frequency as a full-time athlete. Our Ultimate Guide to Recovery dives deeper into this.

• Individual Variation: Some people are simply built to recover faster from certain lifts. The key is to log your training and pay attention to how your body responds.

There is no single "best" training frequency. However, a good starting point for most intermediate powerlifters is a template of benching 2-3x/week, squatting 2x/week, and deadlifting 1x/week. Use this as a baseline, listen to your body, prioritize recovery, and don't be afraid to adjust. The right frequency is the one that allows you to consistently apply progressive overload over time without getting injured or burnt out.

How many times per week do you train each lift? Share your experience in the comments!