How much weight lifting is enough?

keywestsunset

I'm just getting started with weight lifting, doing the machines at the gym. If I lift once a week hitting legs and arms in one session, is that enough to build muscle/tone? Or do I need to be lifting 2 or 3 times a week?

_Terrapin_

3 x's a week and overall body work; HIIT if available and/or lifting free weights and machines. Best of luck.

emtjmac

I can't recommend this routine enough. Amazing.

http://forum.bodybuilding.com/showthread.php?t=4195843

_HeartsOnFire_

These might help

Want to lift heavy things?
http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Stronglifts Summary
http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Stronglifts Womens Group
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

shmerek

I could be wrong but I think once a week wouldn’t be enough. I think you need to hit muscle groups with a frequency of at least every 4-5 days to make it really worth your while. I wouldn’t bother just working “arms” either. I would suggest doing compound lifts (bench press, overhead press, squats, deadlifts, pull ups, rows etc.) .and forget about isolation. I would suggest if you can manage 3 days a week doing a basic full body workout each time. No silly splits like back day and arm day etc.

deksgrl

I could be wrong but I think once a week wouldn’t be enough. I think you need to hit muscle groups with a frequency of at least every 4-5 days to make it really worth your while. I wouldn’t bother just working “arms” either. I would suggest doing compound lifts (bench press, overhead press, squats, deadlifts, pull ups, rows etc.) .and forget about isolation. I would suggest if you can manage 3 days a week doing a basic full body workout each time. No silly splits like back day and arm day etc.

This. Compounds lifts 3x a week with rest days in between and plenty of protein.

MagnumBurrito

I could be wrong but I think once a week wouldn’t be enough. I think you need to hit muscle groups with a frequency of at least every 4-5 days to make it really worth your while. I wouldn’t bother just working “arms” either. I would suggest doing compound lifts (bench press, overhead press, squats, deadlifts, pull ups, rows etc.) .and forget about isolation. I would suggest if you can manage 3 days a week doing a basic full body workout each time. No silly splits like back day and arm day etc.

This. Compounds lifts 3x a week with rest days in between and plenty of protein.

+2 you need a base overall strength before doing the isolation and light lifts. Train compound and heavy for at least year..

deksgrl

I could be wrong but I think once a week wouldn’t be enough. I think you need to hit muscle groups with a frequency of at least every 4-5 days to make it really worth your while. I wouldn’t bother just working “arms” either. I would suggest doing compound lifts (bench press, overhead press, squats, deadlifts, pull ups, rows etc.) .and forget about isolation. I would suggest if you can manage 3 days a week doing a basic full body workout each time. No silly splits like back day and arm day etc.

This. Compounds lifts 3x a week with rest days in between and plenty of protein.

+2 you need a base overall strength before doing the isolation and light lifts. Train compound and heavy for at least year..

Isolation exercises really suck as a female beginner anyway, I soon ditched a beginner program that too quickly went away from the compound lifts. I wasn't making progress.