Is it worth it to weight train only 2 days a week?
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BlackJack96
Posts: 43 Member
I've been off and on with exercise and weight loss. I've managed to lose some weight mostly by diet changes with some intermittent amounts of exercise. I'm trying to get back in to weight training since when I was younger I found it effective to get in shape. I have a wacky work schedule so I figure the best I can do consistently is like 2 days a week and at times 3. I was going to alternate upper body/lower body+abs on each gym session. I was going to do 5-6 exercises each day (3 reps of 10 sets) with maybe 20 mins of cardio. Is it worth it to do this or am I better of just doing more cardio each session (say like 45 mins of cardio 2-3 times a week). I've lost almost 30 pounds and have another 20 to go.
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Replies
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2x is 3 better than 0x. Do full body each time.7
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Most full body programs are 3x per week. Even if you can only get two in, you'll be doing much more than with a split.11
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Yes always0
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Of course! Progress might be slow but you'll be far outperforming everyone on the couch.4
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Absolutely. Google "twice a week full body workout" and you'll find suggestions and reassuring articles like this one: https://muscleevo.net/training-twice-a-week/1
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I did 2x/with full body for a couple years and it was great! I could supplement the heavy weights workouts with some dumbbell workout videos at home with cardio. I've been doing a 3 day rotation lately, but considering going back to 2 if the weather cooperates (I like to run outside if weather is nice).2
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I do a full body workout 2 x a week to compliment my running, its made a massive difference.3
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The first thing to keep in mind is that getting in shape and losing weight can be mutually exclusive things. You can lose weight without exercise and you can improve your fitness and, like me, still be above your ideal weight.
I run so I'm biased towards cardio but strength should never be over looked.If your schedule only allows working out 2 x weekly then work with what you've got. Like others have said, your progress may be a bit slower than someone who can put in 3 or more workouts a week but progress is progress!
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I also do a full body workout on Wednesdays and Saturdays. I feel a huge difference in my strength even though I don't look any different. Sometimes I can eek in a shorter workout on Monday after my run, but I still think 2-"2.5" weight sessions a week is better than 0.1
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I've been considering going down from 3 to 2 only because I prefer to run and I'd rather get more running days in than lifting... I really don't have enough time to do both on the same day.1
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TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.0 -
"Is it worth it to weight train only 2 days a week?"
Definitely yes.
But don't do this "I was going to alternate upper body/lower body+abs on each gym session."
That's hitting each muscle group just once a week so just one cycle of stress/overload, recovery/growth per week. Full body twice a week gives each muscle group two cycles instead of one.5 -
TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.
Not the person you are asking, but I do Strong Lifts 3x a week and you could just stretch it out by doing it twice a week.
I run the other days. 5K T/T/S and depending on my mood and the weather might do 10K Sunday.1 -
TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.
At the moment I'm doing 'a workout routine' (google it!) which I got off the list of lifting programs on that thread that's knocking around.
I do version 2 of the beginner routine and am really enjoying it.0 -
TavistockToad wrote: »TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.
At the moment I'm doing 'a workout routine' (google it!) which I got off the list of lifting programs on that thread that's knocking around.
I do version 2 of the beginner routine and am really enjoying it.
The link to that routine is here: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Came from this thread (which has tons of other program suggestions as well): https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
TavistockToad wrote: »TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.
At the moment I'm doing 'a workout routine' (google it!) which I got off the list of lifting programs on that thread that's knocking around.
I do version 2 of the beginner routine and am really enjoying it.
The link to that routine is here: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Came from this thread (which has tons of other program suggestions as well): https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thats the fella!
Thanks @AnvilHead :flowerforyou:0 -
TavistockToad wrote: »TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.
At the moment I'm doing 'a workout routine' (google it!) which I got off the list of lifting programs on that thread that's knocking around.
I do version 2 of the beginner routine and am really enjoying it.
The link to that routine is here: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Came from this thread (which has tons of other program suggestions as well): https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ah, I looked at that list but it took me a while to find it on there because it's typed with no spaces lol!! aworkoutroutine.
I've been doing strong curves, just finished the 12 week beginner cycle and I liked it well enough but found it just takes so long to get through each workout because there's sooo many exercises. (as you can tell I'm not very committed to my lifting lol)1 -
TavistockToad wrote: »TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.
At the moment I'm doing 'a workout routine' (google it!) which I got off the list of lifting programs on that thread that's knocking around.
I do version 2 of the beginner routine and am really enjoying it.
The link to that routine is here: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Came from this thread (which has tons of other program suggestions as well): https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ah, I looked at that list but it took me a while to find it on there because it's typed with no spaces lol!! aworkoutroutine.
I've been doing strong curves, just finished the 12 week beginner cycle and I liked it well enough but found it just takes so long to get through each workout because there's sooo many exercises. (as you can tell I'm not very committed to my lifting lol)
Another good one is All Pro's Beginner Routine (also linked in that thread, but it's here): https://forum.bodybuilding.com/showthread.php?t=4195843
Very simple routine, and it has progression and periodization built right into the very structure of it. Super easy to follow.0 -
Do 2 full body weight routines and you will be fine. Unless you know what you are doing, ask a trainer or find an tried program to see results0
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TavistockToad wrote: »TavistockToad wrote: »I do a full body workout 2 x a week to compliment my running, its made a massive difference.
would you mind sharing what your strength routine is? I'm just curious. I'm exploring my options.
At the moment I'm doing 'a workout routine' (google it!) which I got off the list of lifting programs on that thread that's knocking around.
I do version 2 of the beginner routine and am really enjoying it.
The link to that routine is here: https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
Came from this thread (which has tons of other program suggestions as well): https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Ah, I looked at that list but it took me a while to find it on there because it's typed with no spaces lol!! aworkoutroutine.
I've been doing strong curves, just finished the 12 week beginner cycle and I liked it well enough but found it just takes so long to get through each workout because there's sooo many exercises. (as you can tell I'm not very committed to my lifting lol)
Another good one is All Pro's Beginner Routine (also linked in that thread, but it's here): https://forum.bodybuilding.com/showthread.php?t=4195843
Very simple routine, and it has progression and periodization built right into the very structure of it. Super easy to follow.
I was just going to come in with the AllPro routine.
I find it is a great beginners routine that is overlooked on the forums nowadays.
I have been doing it (well sometimes it is a ragged variation) for a couple of years now. It is a 3 day programme with a heavy medium and light day. If you need though it can be a 2 day heavy day programme.
Cheers, h.1
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