New Rules of Lifting For Women (NROL4W)

Join
We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

What's your schedule?

Pudding1980
Pudding1980 Posts: 1,264 Member
edited February 17 in Social Groups
I am hoping to start NROLFW next week and am trying to decide on a schedule for working in both lifting and hopefully a bit of cardio. Is anyone willing to share their schedule? How many times a week do you lift/do cardio and on what days? How many rest days do you have?

Replies

  • charleigh78
    charleigh78 Posts: 247 Member
    Right now I am lifting MWF and have no scheduled cardio, but I try to take walks on pretty days. I may add cardio later, but I am not sure....my body has never done great with cardio and that is why I love lifting :) I am almost done with phase one. I am trusting the program/process and not adding to it much :) Good luck.
  • catdevrandom
    catdevrandom Posts: 40
    Hey!

    I'm trying to do the lifting on Wednesday, Friday and Sunday (avoiding Mondays because the gym is always packed!), and if the weather is nice I go out for a run on Saturday. But it has happened that I had to add one more recovery day after the lifting, so that tends to change a bit...

    So far I haven't felt the need to add more cardio days. I've been feeling quite in need for the recovery day in between the lifting sessions!

    Hope that helps :)
  • Pudding1980
    Pudding1980 Posts: 1,264 Member
    Thanks ladies. I am scared to cut out all cardio as I still have about twenty pounds to go and quite a bit of body fat. I realize heavy lifting will help with this but I can't wrap my mind around no cardio at all.
  • charleigh78
    charleigh78 Posts: 247 Member
    Thanks ladies. I am scared to cut out all cardio as I still have about twenty pounds to go and quite a bit of body fat. I realize heavy lifting will help with this but I can't wrap my mind around no cardio at all.

    I know, it is scary. I still have at least 30 pounds to go :/
  • lawlorka
    lawlorka Posts: 484 Member
    I lift on Monday, Wednesday, Saturday, and I run on Tuesday, Thursday, Saturday and Sunday.

    Friday is my 'rest day'.

    I also walk my dog for about 2.5miles every day, but I don't really count this as its just a gentle stroll and I was doing it before I started trying to lose weight.

    I enjoy running - its a stress reliever and it gives me a great sense of achievement and a high I'm not willing to give up so I incorporate it in.

    I'm on Stage 6 btw, and have been doing cardio during every stage, lost about 10lbs and dropped 2 jean sizes, and really happy with how my muscles are starting to show through, so I don't think its hindered me at all.
  • rocky503
    rocky503 Posts: 430 Member
    http://halhigdon.com/training/51122/10K-Novice-Training-Program

    I'm using this schedule for the next two months. I do all the work outs but rearange them within the week and do all six (two of which are weight lifting worksouts, then some running and misc. cardio/activity.
  • twistedsister39
    twistedsister39 Posts: 3 Member
    This is my schedule: Monday - rest, Tuesday - run 30 minutes & Lift, Wednesday - 60 min Spin, Thursday - run 30 min & Lift, Friday - rest, Saturday - 60 min run, Sunday - 30 min Spin & Lift

    Though I have lost 25lbs, I still have about 40 left. But I think the important thing is to listen to your body. If you need to take an extra rest day, then do so. :smile:
  • onlytati
    onlytati Posts: 45 Member
    My schedule changes every week. As a nurse, I work long hours, and it changes weekly. Depending on the week, I can't get to the gym 3 days a week. So I try to do cardio and lifts all on the same day, and then have other days as work/rest days.
This discussion has been closed.

Categories