How often should I lift?

pippa_the_penguin

Last night I attended a local strength fitness class (similar I think to Bodypump, although it wasn’t called that), and I can’t believe I’ve spent so long avoiding weights! It was fantastic, although I am a little tiny bit sore today.. hey, no pain no gain, right?

Anyway, following the class I’m making a plan to attend the class once per week, and then to do my own lifting in the gym outside of the class.

In my current schedule I swim 2-3 times per week, and I’m also starting to run 1-2 times per week now I’ve been cleared to run after an injury. The lifting would be done in addition to these activities, but I don’t have all that much time to squeeze it all in.

Would one bodypump-style class and one solo weights session in the gym be enough to see progress? Or would it be a waste of time if I can’t do it any more frequently?

Thanks in advance!

hill8570

Since it looks like you're eating at a deficit, you're more concerned with muscle sparing at this point. Light whole body workouts (which bodypump is) would be enough for muscle sparing. You'll probably see some small strength gains too (especially if you're new to weight work), but that's not your main goal at this point.

jacksonpt

Honestly, based on all the cardio you're doing, I'd drop the class and do 2 legit lifting sessions instead... but goals and personal preference will play a role in what you should do and how much/often you do it.

But to you're question... if you push yourself hard enough (which isn't as easy as it sounds), anything will be beneficial.

erickirb

Body pump is more cardio than strength training, I would call it resisted cardio. I would go with jackson and do 2 or even 3 days of "real" strength training instead.

RibStabsHeart

jacksonpt wrote: »

But to you're question... if you push yourself hard enough (which isn't as easy as it sounds), anything will be beneficial.

I'm working on this myself. It really isn't as easy at it sounds -- I'm starting to do more reps at slightly lower weights just cuz i tend to push myself more that way, and then moving up in weight (instead of starting with more weight and working down). I should do some work with a trainer to make sure I'm doing things right and actually get pushed to know the feeling.

slomo22

2 days a week will be beneficial.

leggup

Body pump / similar classes are basically cardio. Some people call them cardio with resistance.

What are your goals?

I assume you're trying to go for optimal fitness? Stronger, lower body fat %, lower weight? Lifting heavy will help you retain more muscle than low-weight, high rep workouts. That said, it's good to train many weight ranges. Here's my suggestion:

Sun: Swim
Mon: Stronglifts/Starting Strength lifting program
Tues: Swim
Weds: Stronglifts/Starting Strength lifting program
Thurs: Run
Fri: Body-pump like class
Sat: Rest

vfit10

Heavy man ... Balls to the wall

dbmata

I'm on 4 days a week right now.

DopeItUp

I'd say 2 days bare minimum if doing intense, full-body workouts.