Workout Split

KLELifts

I’m wanting to create a split of 3 days of strength training (two lower, one upper), and 2-3 days of Pilates (one full body, and two core).

Is it okay to do a core warmup on my strength training days though too?

Nothing crazy, just bird dogs/dead bugs/side planks.

I struggle a lot with my core strength (still healing from having 3 babies in 4 years lol) and I have noticed that I need to keep my core frequency on the higher end - because if I’m not doing enough, I hurt myself. But at the same time, I’m also nervous of doing too much because the same thing will happen (I’ll end up straining my back mostly 😅).

I’ve never done Pilates before though so I don’t know how that will change things and if 2-3 sessions of that is enough where I don’t need to do any core warmup on my other training days.

Any thoughts would be appreciated

Retroguy2000

You should definitely be doing a warmup before lifting. 5-10 mins cardio is good. Also get some blood flowing in your shoulders. You could do some core stuff like you mention before the lifting, or between exercises, or any time you're at home really.

Since you mentioned potentially straining your back and weak core, I'm assuming you may be overweight based on that comment and the fact you're here on MFP. You might be better off doing 2 upper and 1 lower instead. That will help strengthen your back and core more.

You won't accidentally suddenly get huge upper body muscles, and you can always switch this up some months from now as needed.

KLELifts

Retroguy2000 wrote: »

You should definitely be doing a warmup before lifting. 5-10 mins cardio is good. Also get some blood flowing in your shoulders. You could do some core stuff like you mention before the lifting, or between exercises, or any time you're at home really.

Since you mentioned potentially straining your back and weak core, I'm assuming you may be overweight based on that comment and the fact you're here on MFP. You might be better off doing 2 upper and 1 lower instead. That will help strengthen your back and core more.

You won't accidentally suddenly get huge upper body muscles, and you can always switch this up some months from now as needed.

I workout at home so generally I don’t do cardio lol. But it’s mainly been core/lighter weights of whatever exercises I’m doing that day.

Not overweight
I’m 130 lbs, 5”2.
Just bad back and weak core from pregnancies.

midanaher

This sounds good, however you should try and start with strength and then add in Pilates and it will help burn more and more muscle especially for women = slower ageing, better mood, higher metabolism and more. I would try a 5 day split lower, upper, core, upper, lower and in these focusing on different muscle groups. Also try and eat 120g or more of protein per day as well as walking 30 mins per day. This will give you the best results and I’m telling you from personal experience. Go mama!!

tomcustombuilder

Warm-up wise before lifting weights cardio might get the blood flowing however, it’s really important that you actually warm up each body part with a set of lighter weight with full range of motion. It’s more about getting the muscle itself prepped for the actual working sets.