Can I get results from one day per week of strength training?

Aisien
Aisien Posts: 17 Member
edited November 2024 in Fitness and Exercise
Due to my change in work schedule I can only get to the gym one day a week. I usually burn over 1000 calories that day doing 1/3 cardio and 2/3 total body strength training. I'm currently watching my calories and macros but my goal is to lose weight will sculpting my booty. Will one day of strength training heavy on lower body give me results even if it's at a slower pace?

Replies

  • Aisien
    Aisien Posts: 17 Member
    *lose weight while sculpting my booty.
  • malioumba
    malioumba Posts: 132 Member
    How long do you work out for? And what is your cardio? How much do you lift?
  • hamlet1222
    hamlet1222 Posts: 459 Member
    I just happened to be discussing this on another thread:

    http://community.myfitnesspal.com/en/discussion/10269444/training-frequency-less-is-more#latest

    In my experience, a resounding YES!

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Aisien wrote: »
    Will one day of strength training heavy on lower body give me results even if it's at a slower pace?

    You'll be more sore than 2x a week, but it should be fine. It won't target fat on your lower body, if that's what you're trying to do.
  • Aisien
    Aisien Posts: 17 Member
    @malioumba I work out for about 90 mins. 30 mins of walking, incline between 3-9 and speed of 3.5-4.5. I try to alternate. Total body of an hour...3-4 sets of each workout. Since my goal is to grow my glutes and lose weight I focus on higher reps for my upper body and focus on lower reps but heavy for my lower. I clock about 7K-9k steps a day during the week while at work.
  • mumblemagic
    mumblemagic Posts: 1,090 Member
    I did this for a few weeks, and noticed differences, but after a while my body got used to it and I didn't notice as many big differences.
  • Aisien
    Aisien Posts: 17 Member
    @malioumba squat machine - I've been doing 60 lbs 3 sets of 10 to start, deadlifts using 45 lb bar doing 3 sets of 20, walking lunges using total of 30 lbs at 4 sets of 10, kickbacks with the machine at the gym doing 17.5 lbs at 3 sets of 9

  • Aisien
    Aisien Posts: 17 Member
    @Cherimoose ok thank you!
  • Aisien
    Aisien Posts: 17 Member
    @hamlet1222 thanks, appreciate it!
  • Aisien
    Aisien Posts: 17 Member
    @mumblemagic did you switch up weights, reps etc after a few weeks and still didn't notice changes?

  • jemhh
    jemhh Posts: 14,261 Member
    Aisien wrote: »
    @malioumba squat machine - I've been doing 60 lbs 3 sets of 10 to start, deadlifts using 45 lb bar doing 3 sets of 20, walking lunges using total of 30 lbs at 4 sets of 10, kickbacks with the machine at the gym doing 17.5 lbs at 3 sets of 9

    Since you are interested in glute development, I'll suggest Strong Curves. Bret Contreras wrote it with a lower body focus. There are 4 programs in the book, one of which is a bodyweight program that you can do at home. If you google " strong curves pdf " you'll find the free pdf version that he put online.

    Keep in mind that you won't really grow your glutes while eating in a deficit but you can certainly strengthen them now.
  • pinggolfer96
    pinggolfer96 Posts: 2,248 Member
    One day a week isn't optimal, but it's better than nothing. Try to incorporate body weight workouts at home if you can.
  • Aisien
    Aisien Posts: 17 Member
    @jemhh thanks I will
  • Aisien
    Aisien Posts: 17 Member
    @pinggolfer96 thanks
  • AsISmile
    AsISmile Posts: 1,004 Member
    jemhh wrote: »
    Aisien wrote: »
    @malioumba squat machine - I've been doing 60 lbs 3 sets of 10 to start, deadlifts using 45 lb bar doing 3 sets of 20, walking lunges using total of 30 lbs at 4 sets of 10, kickbacks with the machine at the gym doing 17.5 lbs at 3 sets of 9

    Since you are interested in glute development, I'll suggest Strong Curves. Bret Contreras wrote it with a lower body focus. There are 4 programs in the book, one of which is a bodyweight program that you can do at home. If you google " strong curves pdf " you'll find the free pdf version that he put online.

    Keep in mind that you won't really grow your glutes while eating in a deficit but you can certainly strengthen them now.

    Totally suggest doing the bodyweight program at home.
    Best thing is that the beginner program and bodyweight program can be combined. There are A B and C workouts, so at the gym you could be doing beginner A, and then at home bodyweigt B.

    Also, the book itself is great and full off good information, so I recommend buying the book (or ebook.)
  • mumblemagic
    mumblemagic Posts: 1,090 Member
    Aisien wrote: »
    @mumblemagic did you switch up weights, reps etc after a few weeks and still didn't notice changes?

    Increased the weights a bit but TBH I ended up just going more frequently to get beter results. Once per week has got to be better than nothing though do I say give it a go. You could always try to squeeze in 10 mins a day of pilates or something similar at home that strength trains by using your own body weight, then have a monster session in the gym on a weekend.
This discussion has been closed.

Categories