How often a week should i weight train

preservation666

Hi I play roller derby twice a week and try skate once during the week for practice. I have started weightlifting again after months off. I'm just wondering what's the recommended amount to weight train a week for decent results.

StealthHealth

Beginner (and returning to) strength training tends to be 3 or maybe 4, 1 hour(ish) sessions per week.

Many (me included) will recommend Stronglifts 5x5 and Rippetoe's Starting Strength (both dictate 3 non-consecutive sessions per week).

Early days, improvements in strength are driven by neuromuscular adaptation but as that peters out you will, to continue to improve, need to build more muscle.

Note: If your goal IS to add muscle you will find that your calories need to be high to cover the roller derby matches and training AND the strength training. Participating in a contact sport and strength training whilst on a deficit is a recipe for injury and illness. You may find that you need to focus on strength during the Roller Derby off season (I presume they have seasons) and maintain strength during the "in play" season.

Chieflrg

It matters what program, time , intensity and what you consider decent results.

Three-four hours a week is a pretty generic answer with amount of days subject to the individual.

kjm3579

I use StrongLifts 5x5 -- it recommends training on alternate days and the program itself switches from A workout to B workout so you aren't over training any one part of the anatomy.

nordlead2005

If you are doing a full body program (stronglifts, starting strength, etc...) you can do as little as 2x/week and you will see results, where as 3x would provide better results.

Heck, even 1x/week is better than nothing, but you may be disappointed by the slow progress and the eternal DOMS.

jimmmer

Depends on the training load/competitive demands for roller derby.

If they're high, then I'd consider you an in-season athlete and would do 2 solid full body days per week - it'll be enough to make strength gains without leaving you too beaten up in conjunction with a combat/collision sport)

If you have times where the roller derby stuff ebs (not sure if it/you have seasons, but basically the off-season) then you could shift gears and ramp up the frequency and intensity and train 3x week full-body or upper/lower 4x times a week and really add some serious strength in preparation for your next season.

All depends on how serious the roller derby stuff is for you and how fast you want to get stronger...