How often should you lift weights?

achagpar

Hi all! I’m female, 47, 121 lbs; losing my last 6 lbs and have incorporated weights into my workouts (thanks to a lot of advice from all of you!). The goal is weight loss/toning/retain muscle (not really looking to gain weight or bulk up). My question is how often should you lift? I am doing classes like BodyPump. Should I do this everyday? Most days? Take a rest day in between days? Any advice you have would be very helpful! Thanks so much in advance!

lorrpb

Yes leave a rest day in between. Workouts tear down your muscles. Rest days let them rebuild, which is what makes them stronger.

Phirrgus

I would recommend choosing a program to follow. There are quite a few listed here.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

That will address most of the questions you may have about frequency, how many sets etc.

achagpar

Thanks so much!

pierinifitness

Given your goal, with the right whole-body workout, once a week would get your job done but it would be a challenging workout.

mmapags

Phirrgus wrote: »

I would recommend choosing a program to follow. There are quite a few listed here.
https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

That will address most of the questions you may have about frequency, how many sets etc.

This^ and after trying a program for a few weeks, see how well you recover and adapt from there. Either increase volume or decrease it. But without know how the program is designed, there is no way to answer your question effectively. Most programs will specify the starting volume and schedule, including rest days.

DancingMoosie

It really depends on the program. I do full-body, so can get by on twice per week, especially if I have a third day for some accessories. If you only do body pump as your strength training, just do alternate days.

whmscll

I do full-body lifting 3x a week, Mon/Weds/Fri. I was afraid of bulking my thighs but it isn’t happening. I am really pleased with how it seems to be reshaping my body even after only 3 months.

estherdragonbat

I do dumbbells 5 days a week alternating between lower body and upper body/core. (This week, it's lower body today/Tues/Thurs and upper/core on Mon/Wed; next week it'll be upper/core on Sun/Tue/Thurs, lower on Mon/Wed).

achagpar

Thanks all!