How often do I need to strength train?

healthy_life2015

I would appreciate some thoughts on developing a strength training program. I have heard you all loud and clear that to have the body you want, you need to lift weights. The problem for me is that if I push myself too hard or the time commitment is too much, I know myself, and I'll just stop. So I want to start lifting but not burn myself out.

Here is what I'm thinking: Lifting weights 3x per week for about 30 minutes each day
1 - Chest, Biceps, Triceps
2 - Back, Shoulders
3 - Lower Body

I also aim to do some type of cardio every day and will do abs twice a week.

What do you think? I realize that to get results, you need to put in the time, so I'm not expecting to have the physique that some of you have, but do you think that my program is enough for me to start to slowly see results?

Any other tips?

I'm not sure if I've given enough information and if I'm asking the right questions, so let me know what I am missing here!

Thanks so much for all of your help!!!

(I'm 26, 5'8", started at 182 and now 154. My goal weight will be determined by how my body looks but is probably in the neighborhood of 135.)

rybo

As a beginner i suggest a full body session each time

jemhh

rybo wrote: »

As a beginner i suggest a full body session each time

I would agree with this. You could get a full body session done in 45 minutes (not counting 5-10 minute warmup.) Maybe a start would be to split the 90 minutes into two 45 minute strength training sessions per week rather than three 30 minute sessions.

healthy_life2015

Thank you to you both! Would 1 day in between be enough?

jemhh

Yes, one day is good.

cwolfman13

rybo wrote: »

As a beginner i suggest a full body session each time

Yup..

I wouldn't do a split as a beginner...and if I did do a split, I'd do at least 4 days, two of which would hit the lower body.

neaneacc

I would try to add calves, traps, and abs to complete this plan. I try to hit calves and legs twice a week. Otherwise your plan is good. I think most progressive plans have two days on and one day rest then repeat. This is a 4 day strength training plan, but if you keep at least two days for recovery per muscle group this will work.

AllanMisner

Here is another vote for full body (New Rules of Lifting For Women or Strong lifts). These will have you lifting 3 - 4 times per week. One day may or may not be enough recovery time (especially when you first start out). Make sure you're getting good nutrition, which requires good food choices when you're eating at a deficit. Also, make sure you're getting plenty of good sleep (this is when the muscle improvements happen).

S4Lyons

Compound movements.