I want to lift more often - Is it too soon?

luckypony71
luckypony71 Posts: 399 Member
in Fitness and Exercise
So I was working with a personal trainer when I started my weight loss journey. At the time she said not to lift more than twice a week until I lost more fat. At that time I was over 200 pounds and she had me concentrate on large muscle groups and core strength.

I am down more than 70 pounds and really want to see more muscle. I don't think lifting twice a week allows me to work all the areas that need attention.

Looking for opinions from ladies that have lost and now are toning. I still have about 20 - 30 pounds of fat on me. I see muscle under that fat. I can also see where muscle is lacking. Mainly shoulders, triceps, upper body areas. Is it still to soon to lift more often? How often to you lift?
- when I lift, I use heavy weights. Three to five sets of 8 - 12 reps depending on the amount of weight, TOM and other factors.

Replies

  • AllanMisner
    AllanMisner Posts: 4,140 Member
    A few questions:
    - How many months have you been lifting?
    - Are you pushing yourself during those lifting sessions (e.g., failing on the final rep of the last set)?
    - Are you sore the next day and/or the day after?
    - What lifts are you actually doing?
  • luckypony71
    luckypony71 Posts: 399 Member
    I am bad at technical terms. Deadlifts, chest press, rows, squats and curls. Please forgive me on anything else more technical. I have a gym membership with lots of weights, just don't know what the things are called.

    Most times when I lift I am sore for a day or two after. I can tell that I wimped out if I don't feel it the next day. There are times where I just lack the energy. I really do try to focus on proper technique. I also do cardio 3 times a week.

    It will be three years in February. A very slow and long weight loss journey, but I changed my lifestyle - I didn't diet.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    It sounds like a reasonable program. I’d ask the trainer if you can add overhead presses to the workout (this will give the triceps and shoulders more work). And if you’re not already, I’d do all of the work with dumbbells or barbells.

    You’re a good way along your journey, but not so far that I’d say you need to add a lot more volume or splits. Your recovery seems reasonable, so you seem to be eating and sleeping ok. Just make sure you’re pushing as much weight as you can with good form.

  • 3laine75
    3laine75 Posts: 3,069 Member
    I can't think of any reason why you shouldn't do a full body workout 3x a week e.g. Mon, Wed, Fri.

    Has your trainer helped you perfect your form? If so, a programme like starting strength or Stronglifts would be perfect for you.
  • luckypony71
    luckypony71 Posts: 399 Member

    I saw a post on strong lifts. I don't work with the trainer any more. I had to hire a horse trainer and can only handle one trainer at a time financially. I have a friend and hubby will tweak my techniques occasionally if I am slacking. I
  • luckypony71
    luckypony71 Posts: 399 Member
    luckypony71 wrote: »
    I saw a post on strong lifts. I don't work with the trainer any more. I had to hire a horse trainer and can only handle one trainer at a time financially. I have a friend and hubby will tweak my techniques occasionally if I am slacking. I will try adding overhead press.

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