advice for beginner please

hamelle2

I would appreciate your ideas.
57 y/o female eating at a deficit (I have about 25 more pounds to lose) who wants to maintain the bit of muscle she has left....
I am working 12-16 hour days for the next 7 weeks so there is no time for a long workout however I have set up resistance bands in the locker room.
My questions:
Is it effective to split up exercises.....3 sets of squats / go back to work for an hour / 3 sets of chest exercises/ go back to work.....etc?
Could you describe working a muscle to failure? Is that only on the final set?
I am a long way away from "heavy lifting" but I want to do something....just the right something.

Thanks so much for your advice.
Laura

Cherimoose

Sounds like nurse's hours.

Yes, you can split them up.

As far as the sets, there are many ways it can be done, but try doing 1-2 warm-up sets using a lighter weight, then 2 heavier sets, using a weight that exhausts you by about 9 to 12 reps (repetitions). If it doesn't feel challenging by the 7th rep, or you can do more than 14 reps, i would increase the weight.

You're doing squats with the bands too?

hamelle2

Hi.
Actually a refinery operator facing a 7 week shutdown. :grumble:
I found a squat exercise that uses bands but I'm not quite there yet.
I also am working on my push ups. Up to 40 with bent knees.

All I need to get is a pull up bar for the door and I will have my own little gym at work. LOL

So glad I can work this into 5 to 10 minutes increments.

Thanks so much for your help.