Lifting weights, how much is too much?

angbieb

I lifted weights for the first time yesterday in a long time and I am soooo sore today! I think I may have overdone it! How many different lifts are recommended for each muscle group? For each different lift I did I did 3 sets of 15 and after that I worked out on the elliptical for 45 min. Also, I know you should rest for a day in between but does that also include abs? I heard you could work on abs everyday; is that true?

Paulbp4

It is true that abs are a much more resilient muscle and cam be worked out more frequently. So are calves. I wouldnt necessarily go hard daily. I train abs 3 times a week on days when I am doing HIIT and not lifting. I work 2 muscles groups a workout day and average 3 exercises each. 3 days a week with at least one of my ab cardio days in between.

That being said, I am apretty muscle heavy male and have been lifting for years. For females you might want to consider a ful body work out twice a week. 3x15 seems fine to me but i think this app doesnt take into consideration the increased calories burned when one lifts. You maybe in a larger calorie deficit then you realize. Also consider your protein intake. Mine is typically double my "recommended" level.

gtwin

If you do a 4-5 day split....for example, a body part each day...I usually do 5-6 exercises per muscle group. For bi's and tri's, I would only do 2 exercises because you're essentially working those on your chest and back exercises anyway. As far as ab work, it's a muscle group too...so I wouldn't suggest working them everydday. At most, maybe 3x a week.

3 sets of 15 reps on lifting days is a good start. But if you plan on lifting heavier and increasing your strength, I would do the following sets/reps:

15, 12, 10, 8, 6 (the first set is your warm-up set, and the others are your working sets)

angbieb

If you do a 4-5 day split....for example, a body part each day...I usually do 5-6 exercises per muscle group. For bi's and tri's, I would only do 2 exercises because you're essentially working those on your chest and back exercises anyway. As far as ab work, it's a muscle group too...so I wouldn't suggest working them everydday. At most, maybe 3x a week.

3 sets of 15 reps on lifting days is a good start. But if you plan on lifting heavier and increasing your strength, I would do the following sets/reps:

15, 12, 10, 8, 6 (the first set is your warm-up set, and the others are your working sets)

So you're saying to do 5 sets w/ lower reps w/ heavier weights?

Luthorcrow

You can't work abs every day. They are no different than any other muscle. Every other day would be the highest frequency without negative results.

If you are just starting you are better off with focusing on a simple program that works the entire body each workout with a focus on compound multi-joint exercises with no isolation exercises. A good book to pick up would be New Rules for Weightlifting for Women. But a starting program might look like this...

Three times a week alternating between A and B.

Workout A (2x15 all sets)
Barbell Back Squats
Dumbbell bent-over rows
Dumbbell bench press
Dumbbell step ups
Planks

Workout B (2 x 15 all sets)
Dead-lifts
Wide-grip pulldowns
Overhead press
Lunges
Swissball crunches

You better off an adding volume to a limited number of compound exercises. Remember you should take a week off every 6-8 weeks to avoid over training. Eventually you will need to move to a split program but leave the overly complicated isolation programs to the juicers.