Lift how often?
0somuchbetter0
Posts: 1,335 Member
I've been wanting to start a weight lifting routine with a trainer. My problem is time. Currently I work out (30DS or other DVD) between 5:00 - 6:00 am, 3 days a week while my kids are asleep, and then run or bike one morning per weekend.
If I replaced one weekday workout and my weekend workout with weight lifting, would that be enough to gain strength and see/feel results? In other words, I'd be lifting just twice a week with a trainer for an hour each time. Or would I need to do it more often than that?
Thanks in advance for your insight.
If I replaced one weekday workout and my weekend workout with weight lifting, would that be enough to gain strength and see/feel results? In other words, I'd be lifting just twice a week with a trainer for an hour each time. Or would I need to do it more often than that?
Thanks in advance for your insight.
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Replies
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Generally, you're looking at three days at most for a beginner program. You can still get very good results with twice a week (just be sure to space them out to allow sufficient recovery time).0
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I see my personal trainer twice a week for an hour, and I can see results. I'm toning more than I was just doing cardio so I would think (although I'm no expert) that twice a week would be enough!0
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I think with only one your results would be pretty slow but with two that shouldn't make a huge difference. With a trainer your results (for the time put in) should be maximized if they're good.
Anything is better than nothing.0 -
Hello
Am I right to say that you are new weight training? if not sorry, but in answer to your question yes I would say that two hours (2x1hours) a week is ok. normally you would start of with 2/3 days a week doing endurance level training so low weight and high reps. So as a guideline 2-3 sets of 12-15 reps with 30-60sec rest in between sets. And would normally do this for 4-6 weeks before moving up to strength training. If during the 4-6 weeks you find the weight is not heavy enough then u can increase by 5-10% for multy joint exercise or 2-5% for single joint. Just remember when you increase the weight you reduce the reps and increase the rest time. Hope this helps0 -
Thanks for all the feedback! Not new to weight training, I just haven't done it since last Spring when my husband's job sent him to live and work far away and I've been juggling full time work and kids and pets and house all by myself. I feel flabby and weak and though I've tried doing stuff at home with dumb bells and body weight exercises, I know I work harder with a trainer. I've been looking hard at my schedule and I think I can squeeze in two weight training sessions a week, but really not more. So I'll get that set up and give those two hours/week 110%! Thanks again
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The standard for lifting is 3 days per week with at least a day's rest between sessions. Often people do MWF or TTHSat or some variation of that. There are, however, lots of very different ideas. If you use a trainer and concentrate on whole body exercises such as squats, deadlifts, leg presses, overhead presses, etc. then I think you can have success on a twice a week schedule, say M and Th or T and F. Then on most days that you don't lift do something more aerobic. Take at least one day a week for complete rest and recovery. I would stay away from the small muscle group isolation exercises, or "curls for the girls" as we used to say. Actually, I have never seen women who were interested in men's biceps, only other men.0
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Thanks @diegops1-- ideally, that's what I'd do. But I think it will have to wait until my husband's assignment is over (in 2 years) and/or my kids are old enough to take care of themselves. 0
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hollowman007 wrote: »Hello
Am I right to say that you are new weight training? if not sorry, but in answer to your question yes I would say that two hours (2x1hours) a week is ok. normally you would start of with 2/3 days a week doing endurance level training so low weight and high reps. So as a guideline 2-3 sets of 12-15 reps with 30-60sec rest in between sets. And would normally do this for 4-6 weeks before moving up to strength training. If during the 4-6 weeks you find the weight is not heavy enough then u can increase by 5-10% for multy joint exercise or 2-5% for single joint. Just remember when you increase the weight you reduce the reps and increase the rest time. Hope this helps
wrong a good base to build up is doing a strength based routine. having lower reps spread over more sets ensures good form, reducing the risk of injury. I also wouldn't bother with isolation exercises for the first 12 weeks.
much better to build a base of strength FIRST in order to strengthen joints and ligaments in preparation for hypertrophy training - you will also get better results training for hypertrophy if you have a base of strength to work from.Generally, you're looking at three days at most for a beginner program. You can still get very good results with twice a week (just be sure to space them out to allow sufficient recovery time).
most beginner programs ARE 3 days. twice a week programming isnt sufficient for a beginner IMO as there isnt enough room to improve the technical side of the lifts - practice makes perfect ideally squat 3x per week bench 2x and deadlift 1x. also the amount of volume required for a 2 day split would be way too much for a beginner to handle.kniemeier1 wrote: »I see my personal trainer twice a week for an hour, and I can see results. I'm toning more than I was just doing cardio so I would think (although I'm no expert) that twice a week would be enough!
no such thing as 'toning a muscle' there is gaining fat, loosing fat and building muscle. period. looking 'toned' is simply loosing BF% while maintaining a base of muscle underneath your flab.The standard for lifting is 3 days per week with at least a day's rest between sessions. Often people do MWF or TTHSat or some variation of that. There are, however, lots of very different ideas. If you use a trainer and concentrate on whole body exercises such as squats, deadlifts, leg presses, overhead presses, etc. then I think you can have success on a twice a week schedule, say M and Th or T and F. Then on most days that you don't lift do something more aerobic. Take at least one day a week for complete rest and recovery. I would stay away from the small muscle group isolation exercises, or "curls for the girls" as we used to say. Actually, I have never seen women who were interested in men's biceps, only other men.
best post in this thread thus far.. still stand by my point about frequency in the lifts being key at any stage although it could be run:
A:
squat 5x5
bench 5x5
deadlift 5x5
B:
squat 5x5
OHP 3x5
bench 3x5
BOR 5x5 / chin 4xAMRAP
for the first 3 months0 -
3-4 days a week here with weights laying about the house that I pick up occasionally for a quick squat, HTS, curl, etc.
You do what works best for you!!0 -
ShellyBell999 wrote: »3-4 days a week here with weights laying about the house that I pick up occasionally for a quick squat, HTS, curl, etc.
You do what works best for you!!
the thing is it takes a long time to work out 'what works best for you' and the best thing to do as a beginner IS to build a base of strength over 3-6 months and then try out different styles of training for 6 week blasts.0 -
Thank you for taking the time to reply, @harryalmighty. I'm not really looking for hypertrophy, as I still have a lot of fat to lose and I'm nearly 50 years old. I just want to feel stronger and look better, not necessarily gain muscle. With my stats and lifestyle, gaining muscle would be damn near impossible and I know it. Gotta set realistic goals for myself.
Do you think it would be a waste of time to only lift twice a week, given my goals? 0 -
NROLFW is suggested to be used in a two OR three times a week format.
I don't see why you can't learn form with two days a week rather than three. sure it might take a little longer but the difference is only one workout per week.
I maintain that two days a week is better than none at all unless your doc says no.0 -
0somuchbetter0 wrote: »Thank you for taking the time to reply, @harryalmighty. I'm not really looking for hypertrophy, as I still have a lot of fat to lose and I'm nearly 50 years old. I just want to feel stronger and look better, not necessarily gain muscle. With my stats and lifestyle, gaining muscle would be damn near impossible and I know it. Gotta set realistic goals for myself. Do you think it would be a waste of time to only lift twice a week, given my goals?
then no, its not a waste of time. its always possible to get stronger and build muscle even if its small amounts.
sorry for my very direct posts and i didnt read anything about your age.
the A/B routine i posted above would be ideal for gaining strength, you'l find with stronger tendons and ligaments any joint pain will start to subside, you posture will become better and having stronger muscles will reduce any pain or future problems. for example a stronger back is a healthier back.
just focus on compound movements - in my opinion personal training is a massive waste of time as you can find every resource that you need online and most PT's are just out there to make money (obviously) and few actually care about their clients development. saying this though it may be beneficial to hire a PT for a few sessions just to be taught a basic outline of correct form on the squat / deadlift/ overhead press/ bench and row. Make it clear this is all you want from them before they try to suck you into some ridiculous routine that just has you spinning your wheels and wasting your time.
once you have a basic understanding of each exercise you can refine for form and learn other cues online.
feel free to add me and if you have any questions later down the line.
good luck on your journey hope it goes well.
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Again, thanks everyone. Just want to point out again that I'm not a beginner and I do know proper form. I *could* do it on my own but I know myself and I just know I work better and harder with a trainer. The last one I had was a former Marine and really put me through my paces, but then he got into TRX and wouldn't teach me anything else, so I got bored. LOL (Plus I had to dump him when my hub was stationed far away and I no longer had the time...long story...)
You guys have inspired me to look for a new trainer (a serious one, not one who charges me $$ to stand there and count reps) and get back to lifting, even if I only have time to do it twice a week. 0 -
harryalmighty wrote: »hollowman007 wrote: »Hello
Am I right to say that you are new weight training? if not sorry, but in answer to your question yes I would say that two hours (2x1hours) a week is ok. normally you would start of with 2/3 days a week doing endurance level training so low weight and high reps. So as a guideline 2-3 sets of 12-15 reps with 30-60sec rest in between sets. And would normally do this for 4-6 weeks before moving up to strength training. If during the 4-6 weeks you find the weight is not heavy enough then u can increase by 5-10% for multy joint exercise or 2-5% for single joint. Just remember when you increase the weight you reduce the reps and increase the rest time. Hope this helps
wrong a good base to build up is doing a strength based routine. having lower reps spread over more sets ensures good form, reducing the risk of injury. I also wouldn't bother with isolation exercises for the first 12 weeks.
much better to build a base of strength FIRST in order to strengthen joints and ligaments in preparation for hypertrophy training - you will also get better results training for hypertrophy if you have a base of strength to work from.Generally, you're looking at three days at most for a beginner program. You can still get very good results with twice a week (just be sure to space them out to allow sufficient recovery time).
most beginner programs ARE 3 days. twice a week programming isnt sufficient for a beginner IMO as there isnt enough room to improve the technical side of the lifts - practice makes perfect ideally squat 3x per week bench 2x and deadlift 1x. also the amount of volume required for a 2 day split would be way too much for a beginner to handle.kniemeier1 wrote: »I see my personal trainer twice a week for an hour, and I can see results. I'm toning more than I was just doing cardio so I would think (although I'm no expert) that twice a week would be enough!
no such thing as 'toning a muscle' there is gaining fat, loosing fat and building muscle. period. looking 'toned' is simply loosing BF% while maintaining a base of muscle underneath your flab.The standard for lifting is 3 days per week with at least a day's rest between sessions. Often people do MWF or TTHSat or some variation of that. There are, however, lots of very different ideas. If you use a trainer and concentrate on whole body exercises such as squats, deadlifts, leg presses, overhead presses, etc. then I think you can have success on a twice a week schedule, say M and Th or T and F. Then on most days that you don't lift do something more aerobic. Take at least one day a week for complete rest and recovery. I would stay away from the small muscle group isolation exercises, or "curls for the girls" as we used to say. Actually, I have never seen women who were interested in men's biceps, only other men.
best post in this thread thus far.. still stand by my point about frequency in the lifts being key at any stage although it could be run:
A:
squat 5x5
bench 5x5
deadlift 5x5
B:
squat 5x5
OHP 3x5
bench 3x5
BOR 5x5 / chin 4xAMRAP
for the first 3 months
New to this: what do acronyms stand for?0 -
New to this: what do acronyms stand for?
OHP = Over Head Press
BOR = Bent Over Row
AMRAP = As Many Reps As Possible0 -
Hey Osomuch...
Didn't read anyone else's comments...just responding to your OP and had a little fun doing it...0somuchbetter0 wrote: »I've been wanting to start a weight lifting routine with a trainer. )
That's great!0somuchbetter0 wrote: »My problem is time.
*whew* Yup...still ticking away. No stopping it. Can't make it...gotta take it.0somuchbetter0 wrote: »Currently I work out (30DS or other DVD) between 5:00 - 6:00 am, 3 days a week while my kids are asleep, and then run or bike one morning per weekend.
You're a rock star!! Good for you!0somuchbetter0 wrote: »If I replaced one weekday workout and my weekend workout with weight lifting, would that be enough to gain strength and see/feel results?
I'm gonna go out on a limb and say you're not going to know unless you try it. Everyone is different regardless of what anyone says you're "supposed to do" for any kind of exercise. Also...please see your first statement above...YOU WANT TO DO IT.0somuchbetter0 wrote: »In other words, I'd be lifting just twice a week with a trainer for an hour each time.
Yup...I got ya.0somuchbetter0 wrote: »Or would I need to do it more often than that?
Umm...So just to be clear...you want to know if your currently non-existent 2-day lifting routine should be increased? If I follow everything...you're currently at 0 days a week lifting. 2 is more than 0. I say go for 2. That would be fantastic!0somuchbetter0 wrote: »Thanks in advance for your insight.
You're welcome! I really hope you do want you want! I started weightlifting again after a long hiatus. I would just go to the gym when I felt like it and put all the machines on the lightest weight...even though I could lift more.
I did this just to get used to going and doing it and also I get DOMS if I start exercising too hard too fast after a break.
I currently try to go 2x a week. I'm a single set person and hit 21 machines that cover pretty much my whole body. I just to 1 set of 12 reps per and I'm making progress and feeling a difference.
My personal way of upping my weight...I begin my single set of 12 reps...but if I get to rep 10 easily, I up the weight for the last two reps. I repeat this until I feel like upping the weight for all 12 reps.
It works really well for me. But I'm not you...nor is anyone else. Do want you want and best to you!
~M.C. Turtle
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I would suggest purchasing some dumbells so you can work out @ home while your kids are sleeping. This would give you the time needed to strength train 2-3 per week.0
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I've been seeing a trainer twice a week--I've completed 15 sessions--and that's been enough to see tremendous gains beyond what I ever thought possible.
My workouts are T/R. While a M/T or T/F spread might seem better theoretically due to the extra rest day.. this way I'm ready for anything on the weekend! Plus, you can always ask your trainer for a home workout for Saturday or Sunday if you have extra time.
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shaunsmoot wrote: »I would suggest purchasing some dumbells so you can work out @ home while your kids are sleeping. This would give you the time needed to strength train 2-3 per week.
I just looked up some dumbbell sets, and Walmart has a 5-50 lbs set, which is pretty much the minimum that you'd need for a full body workout. That one costs close to $1000, and it won't be very long until 2 x 50 lbs will be too light for squats and deadlifts.
I would really just get a pullup bar, a set of rings and a good book on bodyweight training if I was to work out at home.0 -
[quote="harryalmighty;31051693"
wrong a good base to build up is doing a strength based routine. having lower reps spread over more sets ensures good form, reducing the risk of injury. I also wouldn't bother with isolation exercises for the first 12 weeks.
much better to build a base of strength FIRST in order to strengthen joints and ligaments in preparation for hypertrophy training - you will also get better results training for hypertrophy if you have a base of strength to work from. ]
Oh ok what do I know only be an advanced PT for 10years
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Powerblock sells a 5-50lb set for $300, and it's a well-respected one on bodybuilding websites for speed and ease-of-use changing weights vs. most dumbbells. Bowflex is often even less.I just looked up some dumbbell sets, and Walmart has a 5-50 lbs set, which is pretty much the minimum that you'd need for a full body workout. That one costs close to $1000, and it won't be very long until 2 x 50 lbs will be too light for squats and deadlifts.
For $80 more you can buy one that's expandable up to 125lbs per hand. You don't have to spend anywhere near $1,000 for a seriously good pair of dumbbells--just go somewhere other than Walmart for serious exercise-related equipment purchases.
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