Training variables are plentiful when you are looking at an overall plan. Reps, sets, training splits, HIIT workouts or steady state cardio – the list goes on. However, one of the most important—yet often overlooked—factors in making progress in the gym is training volume. Volume refers to the total amount of work you’re doing over a given time period. Whether you’re just getting started or you’ve been training for years, adjusting your training volume at the right time can be the difference between making steady gains or spinning your wheels.
So, how do you know when it’s time to ramp things up… or scale them back?
Let’s break it down based on where you might fall in your training journey:
Beginner Athletes (0–6 months)
The Phase of Fast Progress
Beginners make progress quickly—even with relatively low training volume. If you’re in this phase, you can get stronger, leaner, and build muscle with just 3-4 days of consistent training per week and modest intensity.
Signs You Don’t Need to Add Volume Yet:
- You’re hitting new PRs regularly
- You feel sore but recover quickly
- You’re improving your technique and body awareness
- You’re excited to come in and train
When You Might Need a Volume Adjustment:
If you’re plateauing, it’s usually not because you’re not doing enough—it’s more often due to needing better movement patterns, nutrition, or recovery strategies. Focus on mastering the basics first.
Bottom Line: Stick to the plan. Beginners benefit more from consistency than more volume.
Intermediate Athletes (6 months to ~2 years)
The “Messy Middle” of Progress
Progress starts to slow down here. Your body is adapting, but gains aren’t as dramatic. You might be hitting some plateaus—this is normal.
Signs You Might Need to Increase Training Volume:
- Your lifts or conditioning work have stalled for several weeks
- You’re recovering well and not feeling overly fatigued
- You feel like you’re leaving the gym with more in the tank
- You’re mentally ready to train more or add another day
Signs You Might Need to Decrease Volume or Focus on Recovery:
- You’re always sore, tired, or starting to dread your workouts
- Sleep quality is suffering
- You’ve been sick or injured more often
- Your strength is regressing even though you’re training hard
What to Do:
This is the stage where small tweaks can go a long way. Adding a fourth or fifth training day, increasing volume on specific lifts, or even adding more accessory work might help. Also, don’t neglect your nutrition. Adding more fuel to your day could help you feel better overall! But don’t forget: more isn’t always better—better is better.
Advanced Athletes (2+ years of consistent, goal-oriented training)
The Long Game
At this level, progress is slower, more strategic, and highly dependent on structured programming. Volume manipulation is essential—but it has to be intentional.
Signs You Need a Volume Increase:
- You’re maintaining strength but not gaining it
- Your body is adapting to your current workload with no signs of challenge
- You’re recovering quickly and feeling strong week-to-week
- You’ve reached a new level of consistency and want to push a new limit
Signs You Need a Deload or Volume Reduction:
- You’re feeling constantly run down or underperforming in the gym
- Your joints are aching or old injuries are flaring up
- Mental burnout—training is no longer enjoyable
- You’re plateauing despite hitting all the right habits outside the gym
Pro Tip: Advanced athletes often benefit from periodization—structured waves of volume increases followed by intentional deloads to allow for recovery.
Someone who does this exceptionally well
If you are looking for someone who does this in our gym, look to Justin! He is getting ready to be a dad for the second time and the coaches have taken notice of how he alters both his training schedule and volume to meet the demands of life & his individual goals. Justin trains at 5:15am regularly, adds in extra work from our athlete track when he can fit it in, recently started tightening up his nutrition prior to summer, and did some personal training with Rachel to perfect some of his lifting form! Talk about doing it all. Justin’s training volume may ebb and flow throughout the year, but he always keeps a baseline of consistency and we always applaud him for it!
Key Takeaways for Everyone:
- Volume is a tool, not a badge of honor. Use it wisely.
- Recovery is the other half of progress—make sure your sleep, nutrition, and stress management match your training demands.
- Progress looks different at every stage. Beginners can grow with less. Intermediate athletes need refinement. Advanced athletes need precision.
If you’re not sure whether you need more or less volume, chat with a coach! We’re here to help you navigate your training journey and make sure you’re progressing with purpose.
