How often do you lift?

julie_emma1

Hello all

I am new to the group and about half-way done Stage 1 of NROLFW. I was wondering how often you lift? I am currently lifting 2X per week, as I run 5X per week in training for a half marathon. But I'm finding that it's taking forever to progress through the NROLFW stages at only twice per week. Also, I'm wondering if my strength gains would go up a lot if I increased to 3x. Any thoughts would be greatly appreciated!

thanks ladies :drinker:

Nimroth

Hello, I am quite new here too. I usually aim for 3x a week (Mon, Weds and Fri), but the last two weeks were just Mon and Fri because I was visiting family on the Wednesdays. But I am not doing any other exercise. Just remember that it's more about progression than an end point, it doesn't matter if it takes ages to get through the programme!

paj315

Your strength will progress faster if you cut back on your cardio. Thats a lot of cardio in addition to weightlifting. I lift 3 times and week and my trainer says for me to build maximum strength NO cardio at all. I know if your training for a race thats not an option but yuo need to find a balance between the two also giving your body the rest it needs.

terrie_k

Stage 1 takes FOREVER, you will progress greatly in weights though because of the time it takes. Took me 2.5 months averaging 2 a week. Stage 2, I should finish in 3 weeks with 3 a week, but I can`t increase my weights like I did stage 1.

sleepyjen

I lift 2-3 times a week depending on my schedule and how my muscles feel. Right now I usually have 1-2 days off each week and use the boring elliptical on the other days, until I can start running again (I have runner's knee). But I only run 3-4mi each time.

ramalem

I lift between 2-3 times per week, and try and get an extra day of cardio in as well. I will also do a little bit of cardio on my lifting days if I have time.

Stage 1 is REALLY long, 2-5 are quick (only 8 workouts total), 6 is ten workouts total and 7 is 12.

julie_emma1

Thanks everyone for your feedback! I am really enjoying lifting, and liking the results I've been getting so far (newbie gains, I'm sure hehe). I am considering cutting down to 4 days per week of running, so that I can lift 3 days, but I'm worried how it will impact my race training.

Probably the best thing to do would be to stop contemplating which schedule is better (5 day run / 2 day lift or 4 day run / 3 day lift) and to give it a try and see how I feel :laugh:

DragonflyF15

I try for 3 times a week, but sometimes with my travels, I could only do two.