Periodisation in Strength Training

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Periodisation in strength training is a strategy that deliberately manipulates training variables—such as volume (sets and reps), intensity or load (weight), and frequency (sessions per week)—over time to maximise performance outcomes. Research supports its effectiveness in improving strength, muscle hypertrophy, and the predictability of adaptations compared to non-periodised programs.

There are three key phases of periodisation:

Macrocycles
Macrocycles consider the “big picture” and typically span a year or a sporting season. They factor in various events (e.g. competitions, holidays) that may influence training intensity and volume over time.
Mesocycles
Mesocycles usually last between 4-8 weeks. Multiple mesocycles combine to form the overarching macrocycle. A classic example might involve 3-4 weeks of intense, progressively overloaded training followed by 1 week of lighter-intensity work before moving on to the next mesocycle.
Microcycles
Microcycles are shorter planning periods, generally focusing on one week of training within a mesocycle. They determine the specifics of each training week.

Periodised models—such as linear periodisation (increasing intensity and volume over several weeks before a rest or lighter load week) and undulating periodisation (more regular changes in intensity and volume, sometimes day-to-day, often with intensity increasing as volume decreases)—have shown superior strength gains compared to constant, non-periodised training. These models align training phases with periods when the body is most responsive to certain types of stress, facilitating progressive overload while allowing necessary recovery. This approach is crucial for long-term improvements in strength and muscle mass and is invaluable for athletes aiming to peak at specific times.

For the everyday gym-goer, just as for an athlete, periodisation means considering your goals and desired outcomes. For example, if you are a novice looking to build muscle and strength, a plan is needed. Doing the same load, volume, and frequency for six months straight will yield far less improvement than if you gradually increase the load and/or volume. Rest is also critical. Periodisation includes scheduling adequate recovery so you can’t just push harder every week for six months—there must be lighter sessions or weeks to allow the body to adapt.

Beyond training variables, it’s important to track progression and changes to ensure your periodisation plan is meeting your goals. Useful measures include strength improvements (e.g. changes in your one-rep max) and body composition. Understanding how your training affects fat and lean mass is valuable, and DEXA scanning remains the gold standard for measuring body composition, helping you stay on track with your training schedule and objectives.

Many apps and strength-focused programs incorporate periodisation into their design. However, if you’re not confident using an app on your own or creating your own workout plan, consider seeking advice from a health professional to get started on the right path.

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