Question about weights

Alison_84
Alison_84 Posts: 86 Member
edited September 2024 in Fitness and Exercise
I used to shy away from using weights while working out, for fear of becoming bulky. However, after reading about it on here and online, and hearing about it from my boyfriend and some health nuts at my work, I started incorporating 1-2 BodyPump classes per week into my regular workout routine. (For those of you that don't know, Bodypump is a Les Mills class that is a whole body cardio weightlifting class).

I am seeing a lot more definition in my arms and thighs than I have in the past. But I want to do more.. I'd like to be doing bodypump 3x a week. My question is though, on the off days, is it still OK to do weights? I have heard you need to give your muscles a break.... What I'm thinking is I'd like do to a quick cardio warmup (10mins ish) then bodypump on Monday, Wednesday and Friday, and then 30 mins cardio followed by a Jillian dvd on tuesdays, thursdays and saturdays.. like 6 week 6 pack or yoga meltdown(love) or her 30 day shred... and if not a dvd, then use the weight machines at the gym on tues/thurs.

Is it ok/safe to work the same body part with weights 2 or more days in a row?

Replies

  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    Take 1, preferably 2 days off before doing weight training on the same muscles. Your muscles need time to recover, to reap the full benefit from the hard work you put in. You can plan it so you're working some muscles on one day, and different muscles the next day.
  • CriticalX
    CriticalX Posts: 212 Member
    lifting that much will hurt u more than help u. need to let ur muscle rest atleast 48 hour
  • Mads1997
    Mads1997 Posts: 1,494 Member
    I never work the same muscles 2 days in a row. I believe they need time to recover. I work upper body and lower body on alternate days.
  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    Wow, so we actually have a thread where everybody agrees? I'm freaking out!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Hehe, well I like full body weights routines for beginners but yes 48hrs between workouts.

    I'm not a massive fan of the body pump class to be honest. (yes I have done them :)) Good to get the feeling of moving some sort of weight but trying to push out max reps on light weights can lead to bad form which can cause injuries.

    Personally, I would be doing something like starting strength or stronglifts 5x5 program. Focus on the compound lifts. Do that Mon, Wed, Fri. Continue to do your cardio on Tue, Thu & Sat.

    Just my 2c though :)
  • snookumss
    snookumss Posts: 1,451 Member
    Here's the deal, the easiest way is to pay attention to soreness. From a cardio/weight lifting class I can assume you are working all muscle types and not just a particular area or two during that class. If its an overall body workout, and you DONT FEEL SORE... you can be safe to do something else the next day... If you spend an entire work out focusing on just a few muscles, then they need MUCH more time to recover. For example, I have a WORLD RECORD in the bench press, I am not thin however. I dont tend to mix weights with cardio, when I have it kicked my butt! I would spend 3-5 hours one day a week working on my arms and shoulders. Just my arms and shoulders! I would have complete burn-out sessions on my triceps! The muscle groups would alternate, and I would work out 4-5 days a week at 3 hours a time minimum just lifting weights. I would be SORE! If you feel sore, you shouldn't WORK that muscle for a couple days in your case. In my case, they had an entire WEEK to heal before I really worked that muscle again.

    In your case Hon, think about it like Yoga. When you first started these courses, they kicked your butt, you probably sweated more and were much more sore from a work out in the beginning. Your body will become accustomed to it and more adapted, your muscles stronger, and become used to it. A person can do general yoga every day, which is working out all over, because they are used to it. If you aren't sore at all, go ahead and work them. If you feel at all sore, go easy the on those muscles and maybe skip those particular lifts so your muscles can heal. Most of your work-outs are all-over whole body workouts so you can stress less about the amount of time your body needs to regenerate! If you do core-focused days, or upper vs. lower body workouts, alternate over the week so they can heal... but if you work out everything in a cardio focused routine with lighter weights then you should be okay :)
  • Alison_84
    Alison_84 Posts: 86 Member
    Thanks for all the responses! I feel much more informed :)

    chrisdavey --> forgive my naivete but what is a 5x5 program? Sets/reps?
  • snookumss
    snookumss Posts: 1,451 Member
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    I grabbed the link for ya :D
  • rileysowner
    rileysowner Posts: 8,382 Member
    Wow, so we actually have a thread where everybody agrees? I'm freaking out!

    I could disagree, but then I would be disagreeing with myself too. What the OP suggests is a recipe for over training. Listen to those who suggest the rest time, your body will need it.
  • Alison_84
    Alison_84 Posts: 86 Member
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

    I grabbed the link for ya :D

    Thanks!
  • NoWeighJose74
    NoWeighJose74 Posts: 581 Member

    Personally, I would be doing something like starting strength or stronglifts 5x5 program. Focus on the compound lifts. Do that Mon, Wed, Fri. Continue to do your cardio on Tue, Thu & Sat.


    Like chris says, focus on compound lifts. The lifts that work multiple muscle groups as well the core. i.e. squats, deadlifts, bench press, military press More bang for your buck (calorie burn wise) in the same amount of time at the gym. And as others have suggested, don't work the same muscle group 2 days in a row. I do the M-W-F plan myself. Squats on Mon. Bench/military presses on Wed. Deadlifts on Fri. Best wishes in reaching your goals. :smile:
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