How often should I lift weights.

Boondoggle76

Hello everyone. I am 42, 5 feet 5 inches and am 177 pounds. My short term goal is to drop 10 pounds, with a long term goal of hitting 135 - 140 pounds. I walk 3.5 miles 6 times a week ( mostly because it helps with stress) and have started lifting. My question is, how often should I lift. I am trying to keep my intake around 1450 calories a day with 50% of them from protein. Thank you.

AnvilHead

You should use a professionally designed lifting program, and that will dictate how often you lift and what lifts you do on given days. Making up your own routine or going into the gym and doing random workouts is a fast path to nowhere.

AnnPT77

Here's a thread with info about the professionally designed lifting programs a lot of people around here seem to like (there's quite a variety, so you should be able to find something that suits):

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

Cherimoose

I agree about following a proven plan. Can't go wrong with a full-body workout every 2-3 days.
By the way, 50% protein is about twice as much as you actually need.

Asher_Ethan

AnnPT77 wrote: »

Here's a thread with info about the professionally designed lifting programs a lot of people around here seem to like (there's quite a variety, so you should be able to find something that suits):

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

Go to this thread. It's amazing. If you want suggestions on beginners lifting programs, I would recommend Strong Lifts or Strong Curves.

HeyEmilio

I'm of the personal opinion that you need only one day of recovery per week. The most important thing is to learn proper form and to listen to your body to avoid injuries.

mmapags

HeyEmilio wrote: »

I'm of the personal opinion that you need only one day of recovery per week. The most important thing is to learn proper form and to listen to your body to avoid injuries.

And you hold this opinion no matter what type of routine a person is doing?

rsclause

I just started back this week. My goal is not to bulk up but to avoid losing muscle. I am also making sure that I have the strength to ski all day without wimping out. I run to the gym every other day and do a Nautilus set. Its very fast and hits my major muscle groups. On the off days I just run and maybe take a break on the weekend. Sometimes yard work and house maintenance is workout in its own right. On this type of plan a rest day in between each workout. On more aggressive free weight plan you can alternate muscle groups for a four day workout or more.

flowerhorsey

Good for you op! Depending on how hard your are lifting in the gym, how often, how long, you may need more calories than that, just to keep in mind.. In my opinion.. I lift 5-6 days a week. I knew nothing about weight training when I started but have read a lot and write my own programs.. Def have a plan when you step in the gym.. If I had known about programs at the beginning I would have followed one by Brett Contreras.

kshama2001

The Notorious RGB and I do a full body program twice per week https://smile.amazon.com/RBG-Workout-How-Stays-Strong-ebook/dp/B0714M94MN/

I'm 52 and have been lifting off and on since I was 19, and found that most so called beginner programs aren't. But the above is easily adaptable to what I can and cannot do.