A few questions about lifting quantity

3foldchord

A couple months ago when I had a big struggle with migraines and some respiratory thing, Sara (from eat, train, progress) told me that really all I need to reap some benefit is to lift twice a week, so not to feel bad on weeks my chronic fatigue kicks in and I only get in 2 times a week. (I would try to make up missed workouts and just get sicker)

So, is two really enough for my goal? (Lose a bit of body fat while maintaining some muscle mass, and lower my risk of osteoporosis)

And if I only lift twice a week, that means one day session A and one day for Session B.. So squats get done twice a week, but everything else is just once a week.

It does seem to help me in the area of my chronic fatigue syndrome.
And I also get in 2 other 'exercise sessions' like a bike ride, or hike, or deep gardening (digging, weeding, chopping branches of small bushes.... Not the Simple watering and picking)

I feel fine. I have more energy, just don't feel like I am lifting enough..as much as I "should"

Any thoughts?

bumblebums

Are you making progress on your lifts? If you are, then it's enough stress to spur progress, and since you are feeling better on this schedule, I wouldn't mess with it.

But, if you would like to lift more often while not hampering recovery, you could add a light third day between your two heavier days. Thus you would lift MWF, assuming X lb for each lift for Monday, 0.8*X on Wednesday, and X+5 lb (or 2.5 for press/bench) on Friday.

3foldchord

Are you making progress on your lifts? If you are, then it's enough stress to spur progress, and since you are feeling better on this schedule, I wouldn't mess with it.

But, if you would like to lift more often while not hampering recovery, you could add a light third day between your two heavier days. Thus you would lift MWF, assuming X lb for each lift for Monday, 0.8*X on Wednesday, and X+5 lb (or 2.5 for press/bench) on Friday.

I think maybe my goal will be "2 days a week, unless I am feeling awesome enough to get a small third day of lifts."

Not sure if my lifts are progressing, since I am starting back, deloaded right now. I'll re-evaluate end of month

Do you think it's enough to maintain muscle mass and bone density?

bumblebums

Are you making progress on your lifts? If you are, then it's enough stress to spur progress, and since you are feeling better on this schedule, I wouldn't mess with it.

But, if you would like to lift more often while not hampering recovery, you could add a light third day between your two heavier days. Thus you would lift MWF, assuming X lb for each lift for Monday, 0.8*X on Wednesday, and X+5 lb (or 2.5 for press/bench) on Friday.

I think maybe my goal will be "2 days a week, unless I am feeling awesome enough to get a small third day of lifts."

Not sure if my lifts are progressing, since I am starting back, deloaded right now. I'll re-evaluate end of month

Do you think it's enough to maintain muscle mass and bone density?

I think so. Functional strength is an indirect measure of muscle mass and bone density. You could get a bone density scan or use any number of imperfect body fat percentage measurements out there to get at your LBM (which includes muscles, ligaments, and bone density), but if you are not getting any weaker, you are probably not losing LBM. And I think it's more important to worry about strength than the amount of muscle mass. Fat people generally have more LBM than thin people--even if their body fat percentage is lower. But some fat people can barely perform an air squat or a sit-up or a push-up. All of these are functional movements that you have to do in order to stay out of the retirement home. Just think about what you do every day to get in and out of your comfy chair, up off the bed, and when you go to the bathroom. We women have to worry about bone density because the consequences of breaking a bone can be pretty dire for older people. Here, again, functional strength gives you an advantage--strength allows for better balance, and exercises like squats and presses directly train balance. So you can't lose by trying to focus on strength, whether you are maintaining it or actively increasing it.

3foldchord

Thanks for the explanation. I should get a bone density test.

bumblebums

Thanks for the explanation. I should get a bone density test.

I think my point was lost in my verbosity. You don't need a bone density scan if you have a measure of your strength. It's nice to have dense bones, but it's even nicer to not fall down and break them because you are too enfeebled to maintain an upright balance. Measure function, not indirect metrics like muscle mass and bone density.

3foldchord

Oh, you point was made.. I was just thinking I am curious and want a Bone density test. I am over 40. Need to get my "girls" squished, too, I guess,

Just got to rambling.