Background: Monitoring training load is essential to optimize adaptations and minimize adverse events; however, evidence across different weekly frequencies is limited. Aim: To analyze internal and external training loads during a progressive aquatic program at different weekly frequencies. Methods: This quasi-experimental study included two parallel groups from the Aquatic Activities Program at the Federal University of Santa Catarina (UFSC, Brazil). Both groups completed a 3-month combined aquatic training program, with one group performing 24 sessions (twice weekly) and the other completing 36 sessions (three times weekly). The aerobic component consisted of 21 minutes of combined upper- and lower-limb exercises performed with pyramid intensity progression (Borg 11, 13, and 15). The resistance component included three lower-limb and four upper-limb exercises performed at maximal movement velocity. Training volume progressed from 2×30s in the first month to 3×20s in the second month and 4×15s in the final month. Internal training load was quantified using the Borg CR10 scale. The intensity score reported by the participant was multiplied by the duration of the main part of the session (Month-1 = 36min; Month-2 = 39min; Month-3 = 42min). External load was determined by the number of repetitions performed in the last exercise (butt kicks) of the final session of each aerobic training component. Results: The sample included 27 participants (3×/week: n = 13; 2×/week: n = 14), with no significant between-group differences in age (61.54±7.80 vs. 57.21±8.30 years, p = 0.176). Internal load showed a significant interaction effect (p < 0.05), with lower values in the thrice-weekly group and a reduction during the final month. External load showed no between-group differences (p > 0.05). Conclusions: A higher weekly frequency appears to promote faster adaptation; however, it was not sufficient to produce differences in performance after 3 months of training in middle-aged and older adults.
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