Strength training for someone who is at target weight

divacat80

Hi everyone!
I just ended my weightloss journey and I'll have to work hard to keep my calorie intake correct and maintain my current weight.

How should I tackle strength training routines from now on? I am happy with the way my muscles look, I'm not interested in gaining more muscles (except maybe, gaining glutes). I look quite muscular and not skeleton-skinny at all. I have some fat in my tummy, upper thighs and buttocks that I could lose, but I don't mind it, I'm not striving fpr perfection. I'm also afraid that if i try to lose it, I'll look too skinny on the rest of the body. And a lot of people have told me that i already look too thin on the face, arms and upper torso. (To clarify: thin, with no fat, but i am quite muscular for a woman in those areas)

How do I keep my current muscle mass without gaining or losing any muscle? Do I keep on lifting the current weights without adding more weight?

Thanks!!!

EKN1417

To maintain your current muscle mass, most experts recommend training all your muscle groups once a week at the same weights you have been up until now. If you can go up in weights at some point, great, but don't push yourself towards weight progression the way you likely have been in the past. IMO, the best way to do this is a full body routine once per week OR a two day a week workout, one day upper body and one day lower body.

Then, to keep up your fitness level and maintain your body the way it is now I'd suggest trying to squeeze in some extra physical fitness by eiether doing things you love or trying new activites. As long as you are still training each muscle group once per week with the weight you are used to using you will not lose any muscle, but you may lose overall fitness/endurance. If that is a goal for you to maintian, try to find other ways to keep it up.

Great job and congratulations on reaching your goal weight!!

FullOfWin

You could do lowish rep training and get stronger and preserve mass without really looking bigger. Also mass gain is controled with diet. And, as a woman, you aren't going to get big anyway.

divacat80

Thank you both!

I have been doing two full body strength training routines per week, i should cut them to just one...i'll do just that routine split in two halves. That would save me time which would be so good for my schedule!

I do cardio 5 days a week (3 intense sessions, 2 lighter ) but i might cut them down to three times a week. I'll see how it goes, i have to adjust to the maintenance calorie intake and check that i don't lose more weight.

Thanks a lot for the advices and ideas!