How often do you do strength training?

WalkingGirl1985
WalkingGirl1985 Posts: 2,046 Member
edited September 22 in Fitness and Exercise
I usually do 15-20 minutes once a week..should I try it more often?

Replies

  • MrBuckeye
    MrBuckeye Posts: 52
    I do it every other day.
  • keybelle
    keybelle Posts: 15
    I do it every other day. When you build muscle you burn more calories, even at rest. I was just walking before and not seeing any fitness improvement. I added the strength training and it made a tremendous difference.
  • binary_jester
    binary_jester Posts: 3,311 Member
    1 hour of strength training...1 hours of cardio every day...and supposedly 1 day of rest, but I usually do cardio on that day also.
  • leslielove
    leslielove Posts: 251 Member
    I strength train almost more than I do cardio. I get in 90 minutes of cardio a week and when I lift, its 3x a week for as long as it takes me to finish my workout sets.. probably 30-45 minutes. I like weights better.. makes me feel stronger and I feel like it gives me more changes to my body shape and weight distribution than just cardio.
  • Jourdan_Rystrom
    Jourdan_Rystrom Posts: 176 Member
    I do strength training almost every day for 30-45 minutes. The SECRET is to focus on just one body part each session and make sure to eat lots of protein (without going over your daily calorie intake, of course). Experts say to work the body 2-3 times a week but that is working the ENTIRE body. So if you split it up between different parts and you need to do each part 2x a week, then this way works out great.

    For example, Monday I will work only arms/shoulders, Tuesday I will work abs, Weds I will work legs/glutes, and then Thursday back to upper body (and do it all over again!)

    A high-protein diet has worked wonders for me. I have begun to show great toning in all the right places, and for the first time in my LIFE, my legs look great! I do rest one day a week for my body to repair and strengthen itself.

    Good luck!
  • seachelle
    seachelle Posts: 69 Member
    I strength train 3 days a week
  • ms_april
    ms_april Posts: 21 Member
    I use my Wii fit to do basic strength training (push ups, lunges etc) for 20 minutes 3 times a week then do a few sets of bicep curls and tricep extensions with free weights. It doesn't sound like much but I have seen changes in my body. I can tell a huge difference in how difficult it is for me to complete my little 20 minute routine too; those lunges killed me at first and now I can knock out several sets without trouble.
  • Charlie001
    Charlie001 Posts: 354
    1 hour of strength training...1 hours of cardio every day...and supposedly 1 day of rest, but I usually do cardio on that day also.

    Me too.:drinker:
  • Egger29
    Egger29 Posts: 14,741 Member
    Hi WalkingGirl.

    Generally you should do strength training at least 2-3x a week. That being said...it doesn't need to be an extensive workout. What's important is that you challenge yourself and try and do a little more with each workout.

    Remember, it's not how long you're doing the training, it's what you do in the time you're there.

    I am guessing you're a beginner, so on that I would recommend to simply do the three basic movements to start: Squat, Push and Pull...with a couple sets of each.

    That will serve to get the blood pumping in your large muscle groups and give your metabolism a boost as well.

    There are an infinite number of exercises you can do....you can even try something different each time.

    Set a goal for a given workout, and try and beat it the next workout. It's a constant progression that leads to continued results.

    Cheers,

    Craig
  • binary_jester
    binary_jester Posts: 3,311 Member
    1 hour of strength training...1 hours of cardio every day...and supposedly 1 day of rest, but I usually do cardio on that day also.

    Me too.:drinker:
    That's why we got the guns! flex.gif
  • modernfemme
    modernfemme Posts: 454 Member
    I do a ton of yoga, which strengthens and targets certain parts of your body. You don't have to lift weights to get in your strength training. I do it almost every day, but only because it's usually coupled with cardio. I might have one rest day because I don't usually target the same body parts. I just get cranky if I don't exercise.
  • edorice
    edorice Posts: 4,519 Member
    I usually do 15-20 minutes once a week..should I try it more often?

    Yes.

    I strength train a hour 2-3 days a week.
  • k_eye
    k_eye Posts: 18
    I do a mix of cardio - wgt training. so in 20-30 mins I get my cardio going do a full body workout with mtpl muscles targetting..

    ex - lunges w curls, squats w presses, toss in a ab and a 2-5 min bike session - wash rinse repeat the small circuit a few times. It keeps my HR up and I get a muscular workout out of it. And make sure to keep em fast paced so its kinda like a HIIT. :)
  • sbilyeu75
    sbilyeu75 Posts: 567 Member
    Yes. You need to strength train more than that. You should look into a lifting program to help you, there are plenty out there for free.

    I personally strength train 3 times a week for approximately an hour.
  • mlb929
    mlb929 Posts: 1,974 Member
    Strength training is my favorite part of exercise. I work with my kettlebell routine 4 days a week and do cardio four days a week. I run or do elliptical on my non weight days and on Saturday, I do both, easy weights and long run.
  • WalkingGirl1985
    WalkingGirl1985 Posts: 2,046 Member
    My mom told me when I was born, i had no muscle tone..none..so now when im trying to work on strength its a lot more harder for me then it would be with everyone else. I'm so sloppy..I try to work on standing on one leg and do simple extensions..that only lasts a few seconds before i feel like im going to lose my balance.
  • sbilyeu75
    sbilyeu75 Posts: 567 Member
    My mom told me when I was born, i had no muscle tone..none..so now when im trying to work on strength its a lot more harder for me then it would be with everyone else. I'm so sloppy..I try to work on standing on one leg and do simple extensions..that only lasts a few seconds before i feel like im going to lose my balance.

    I'm not trying to sound mean. I'm really really not, and granted it is very hard to put written word into context. But this ^^^^^ really just sounds like an excuse you've given yourself to not put much effort into strength training.

    You've lost 50 lbs. That right there tells me you have had to have muscle to just carry around that extra weight.
  • fitnewlife
    fitnewlife Posts: 339 Member
    I try to do it 3 times a week for 30 minutes. I know I could probably do more, but I can't fit it into my schedule right now. I'm about to have foot surgery in January so I will do it 5 times a week. I know I won't be able to do much cardio so I figure I would increase my strength training.
  • WalkingGirl1985
    WalkingGirl1985 Posts: 2,046 Member
    My mom told me when I was born, i had no muscle tone..none..so now when im trying to work on strength its a lot more harder for me then it would be with everyone else. I'm so sloppy..I try to work on standing on one leg and do simple extensions..that only lasts a few seconds before i feel like im going to lose my balance.

    I'm not trying to sound mean. I'm really really not, and granted it is very hard to put written word into context. But this ^^^^^ really just sounds like an excuse you've given yourself to not put much effort into strength training.

    You've lost 50 lbs. That right there tells me you have had to have muscle to just carry around that extra weight.

    I'm sorry..im not saying it like im trying to get out of it...i start slow and will get up there.
  • WalkingGirl1985
    WalkingGirl1985 Posts: 2,046 Member
    My mom told me when I was born, i had no muscle tone..none..so now when im trying to work on strength its a lot more harder for me then it would be with everyone else. I'm so sloppy..I try to work on standing on one leg and do simple extensions..that only lasts a few seconds before i feel like im going to lose my balance.

    I'm not trying to sound mean. I'm really really not, and granted it is very hard to put written word into context. But this ^^^^^ really just sounds like an excuse you've given yourself to not put much effort into strength training.

    You've lost 50 lbs. That right there tells me you have had to have muscle to just carry around that extra weight.

    I'm sorry..im not saying it like im trying to get out of it...i start slow and will get up there.
  • jkestens63
    jkestens63 Posts: 1,164 Member
    I strength train 2-3 days a week. Although I'm struggling with losing more weight right now people are still coming up to me and telling me how much thinner and shapely I look , yet haven't dropped a pound in a couple of months. I know I'm not eating what I should but I am religous about exercising and despite everything, it shows. In addition to the strength training I do cardio 5 days a week.
  • Sweet13_Princess
    Sweet13_Princess Posts: 1,207 Member
    Every time I work out, I do at least 20 minutes of strength training. I alternate days, doing upper on one, lower on the next day. I always do abs and back, since I know that's a weak area for me. Unlike most people, I don't have a typical routine, I pretty much mix it up each time I go. I think it keeps my body guessing.

    I definately see more definition in my body and I lost 2% body fat in the last month!

    Shannon
  • roxanea
    roxanea Posts: 59
    I do strength training 3 days a week for 30 minutes. Form is definitly the most important thing to remember when doing strength training. Don't worry so much on how much you can do, because each time you do strength training you will get stronger. Over time you will start to see a differance in your body. Just take your time.
  • SparkleKittie
    SparkleKittie Posts: 127
    I do forty minutes of circuit training twice a week. It's helped a lot. I can tell.
  • WalkingGirl1985
    WalkingGirl1985 Posts: 2,046 Member
    My arms & legs definitely need work..arms need more toning as well as strength.
  • guardup
    guardup Posts: 230
    I would suggest investing in a few sessions with a good personal trainer to teach you proper form. Start with 30 mins. a day 3 times a week. I would not mix cardio with weight lifting on the same day if you are looking to add muscles growth... it sends your body confusing signals.

    As you become more educated in lifting techniques and increase your weights as well as your workout duration, you may notice something many of the more serious weight lifters do... the endorphin rush. This is the equivalent to the "runners hight" that serious runners get. It is a high that rushes through your body and feels like you are on drugs.

    I get this every time I lift. So getting the ambition to go to the gym really isn't difficult for me. In fact, the hard part is finding the desire to leave.

    Give it a try... and give it time. Get educated and listen to your body. Strength training is very good for you... it adds muscle, strengthens connective tissue, increases bone density, improves neural pathways and just feels incredible. It also looks awesome when you lose enough weight to see the tone.

    Keep up with your walking... but mix it up with weights and you will see some exceptional results.

    Best of luck!
  • carl1738
    carl1738 Posts: 444 Member
    One hour of strength training and an hour of cardio five times a week. I alternate upper body, lower body, and core days, so that I don't overwork any one muscle group. The only way to improve is to keep at it!
  • WalkingGirl1985
    WalkingGirl1985 Posts: 2,046 Member
    I would suggest investing in a few sessions with a good personal trainer to teach you proper form. Start with 30 mins. a day 3 times a week. I would not mix cardio with weight lifting on the same day if you are looking to add muscles growth... it sends your body confusing signals.

    As you become more educated in lifting techniques and increase your weights as well as your workout duration, you may notice something many of the more serious weight lifters do... the endorphin rush. This is the equivalent to the "runners hight" that serious runners get. It is a high that rushes through your body and feels like you are on drugs.

    I get this every time I lift. So getting the ambition to go to the gym really isn't difficult for me. In fact, the hard part is finding the desire to leave.

    Give it a try... and give it time. Get educated and listen to your body. Strength training is very good for you... it adds muscle, strengthens connective tissue, increases bone density, improves neural pathways and just feels incredible. It also looks awesome when you lose enough weight to see the tone.

    Keep up with your walking... but mix it up with weights and you will see some exceptional results.

    Best of luck!

    As much as that sounds like an excellent idea, I can't go afford one or to go anywhere right now. All i can try to do is watch some of the trainers online on exercise TV or Wii fit or something. :smile:
  • guardup
    guardup Posts: 230
    If affordability is an issue, pick up a book or DVD at the library and take notes. Also, lots of gyms have roaming trainers who work the floor to help people out (putting away weights, spotting someone alone, etc). If/when you see one, pull them aside and ask for a single tip... or for them to check your form on one exercise. Be very appreciative of their time and input. You would be surprised how many trainers will give you free advice if you treat them with respect and listen to them.

    The other possibility is to watch someone who seems to know what they are doing (usually this is someone who is very focused, lifting slowly instead of swinging, doing a variety of exercises, taking time to warm up) and ask them for advice. If you ask just one question and listen to the answer and then don't press for a lot more of their time, they will likely help you out. I don't wear headphones at the gym so that I am more approachable to people. However, I do sometimes have to interrupt someone if they just want to carry on a conversation or talk to me because I am there to get a workout. But one or two bits of advice is never too much... and I will welcome them again when I see them the next time.

    I remember something I read once - the people who get the best service at a restaurant are not the biggest tippers. They are the people who are most sociable with the waitstaff... smiling, appreciative, inclusive. It is impressive how powerful a smile and a word of appreciation can be.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Tue, Thu and Sun for me. Usually takes about an hour. This is the beginners full body workout that I do.

    Squat 3 x 10
    Bench press 3 x 8
    Bent row 3 x 8
    Military press 3 x 8
    Deadlift 2 x 8
    Hang Clean 3 x 8

    Work on the three mores. More weight, more reps or more sets. Once I can achieve the sets and reps then I up the weight. Working great for me :)

    Jump on youtube for exercise instructions.
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