Is Infrequent Weight Lifting Worthless?
aeloine
Posts: 2,163 Member
I like weight lifting well enough, but there are things that I enjoy *more* (Zumba, swimming, yoga, etc). I have found a progressive resistance program I like (Starting Strength) that calls for 3 days a week. Many people on here also suggest 3-5 days of weight lifting.
Unfortunately, that's just not realistic for me (YET!). I can squeeze it in once (for sure) or twice (at most) a week. I do large compound movements (squat, DLs, bench, overhead presses), so it's not just auxiliary/isolation work.
I know that it won't HURT to lift, but is the difference between 1 or 2 times a week and 3 times a week significantly different in terms of strength building? I'm not looking for insane physique results, just to maybe start filling out some areas that were fat-filled before.
The plan is to move to working out more times a week, but I'm trying to be realistic with what I can do without burning out, which right now is about 4 times a week, so I'm having to prioritize.
Feed back would be much appreciated.
Unfortunately, that's just not realistic for me (YET!). I can squeeze it in once (for sure) or twice (at most) a week. I do large compound movements (squat, DLs, bench, overhead presses), so it's not just auxiliary/isolation work.
I know that it won't HURT to lift, but is the difference between 1 or 2 times a week and 3 times a week significantly different in terms of strength building? I'm not looking for insane physique results, just to maybe start filling out some areas that were fat-filled before.
The plan is to move to working out more times a week, but I'm trying to be realistic with what I can do without burning out, which right now is about 4 times a week, so I'm having to prioritize.
Feed back would be much appreciated.
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Replies
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It's not worthless, but you aren't likely to make very much if any progress. I'd suggest 2x a week minimum6
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I believe studies have found that three times is optimal for newbies, but two will certainly allow you to make some gains. One time or less per week and you are going to have difficulty doing more than holding even.
Hit all your major muscle groups twice a week and you should be fine. When you can't, one time will still be better than nothing and keep you from going backwards.2 -
I like weight lifting well enough, but there are things that I enjoy *more* (Zumba, swimming, yoga, etc). I have found a progressive resistance program I like (Starting Strength) that calls for 3 days a week. Many people on here also suggest 3-5 days of weight lifting.
Unfortunately, that's just not realistic for me (YET!). I can squeeze it in once (for sure) or twice (at most) a week. I do large compound movements (squat, DLs, bench, overhead presses), so it's not just auxiliary/isolation work.
I know that it won't HURT to lift, but is the difference between 1 or 2 times a week and 3 times a week significantly different in terms of strength building? I'm not looking for insane physique results, just to maybe start filling out some areas that were fat-filled before.
The plan is to move to working out more times a week, but I'm trying to be realistic with what I can do without burning out, which right now is about 4 times a week, so I'm having to prioritize.
Feed back would be much appreciated.
It really depends on your current goal, are you looking to lose weight (cut) or gain muscle (bulk)?0 -
My feeling (someone correct me if I'm wrong), is that there is a meaningful difference between once a week and twice a week, with 2x being superior to 1x. If you're just looking to maintain muscle and get a little stronger, then there isn't a huge difference between 2x and 3x. If you are looking for faster results or more optimal training, then yes... 3x week seems to be the sweet spot for most.2
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I don't think I've heard of a study that can put firm numbers to your question.
Perhaps if you research the rate at which unused muscle atrophies, but even there it's not as if your muscles are unused. You're using them, just not lifting properly.
Lift properly when you lift. Don't stress if all your activities leave little opportunity to lift, though.1 -
bisonpitcher wrote: »I like weight lifting well enough, but there are things that I enjoy *more* (Zumba, swimming, yoga, etc). I have found a progressive resistance program I like (Starting Strength) that calls for 3 days a week. Many people on here also suggest 3-5 days of weight lifting.
Unfortunately, that's just not realistic for me (YET!). I can squeeze it in once (for sure) or twice (at most) a week. I do large compound movements (squat, DLs, bench, overhead presses), so it's not just auxiliary/isolation work.
I know that it won't HURT to lift, but is the difference between 1 or 2 times a week and 3 times a week significantly different in terms of strength building? I'm not looking for insane physique results, just to maybe start filling out some areas that were fat-filled before.
The plan is to move to working out more times a week, but I'm trying to be realistic with what I can do without burning out, which right now is about 4 times a week, so I'm having to prioritize.
Feed back would be much appreciated.
It really depends on your current goal, are you looking to lose weight (cut) or gain muscle (bulk)?
Still cutting. Many more moons of cutting.My feeling (someone correct me if I'm wrong), is that there is a meaningful difference between once a week and twice a week, with 2x being superior to 1x. If you're just looking to maintain muscle and get a little stronger, then there isn't a huge difference between 2x and 3x. If you are looking for faster results or more optimal training, then yes... 3x week seems to be the sweet spot for most.
Definitely what I was hoping for. I can manage 2x but 3x starts to get rough with everything else (for NOW). I'm working under the assumption that it'll eventually become more manageable as I adapt to it but I get *tired* and the DOMS have been hitting me really, really hard.0 -
If you are cutting, I would personally recommend 2x lifting and 2x cardio/abs per week. I'm also cutting and I do 3x per week of each and it has worked well. If 4x per week is your current workout, then I would split them in half.0
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I know that it won't HURT to lift, but is the difference between 1 or 2 times a week and 3 times a week significantly different in terms of strength building?
Yes a huge difference - weekly volume (not just number of sessions) is a major factor.
For most of my 40+ years of lifting I would have regarded:
Once a week = slow decline in strength and muscle.
Twice a week = maintenance effectively if near my "good level", slow progress if under-trained.
Three a week = good progress.
(Now I'm an old fart x3 a week is more like maintenance now or maybe glacial progress!)
Think you would be well advised to really try hard to get in x2 a week as a minimum.5 -
I would say twice a week would be the minimum to make progress, especially to maintain muscle. I did 2-3x per week full body, 30 min each session after I had my son and it was enough for me to progress strength and physique-wise (maintain muscle as I lost fat).4
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I've no experience with Starting Strength, but isn't it an A-B programme?
If so wouldn't that mean all major lifts are not completed x2 a week, and finding a 2 day a week programme would be better.
I found, as an older woman, that I liked the AllPro format. It is laid out as a 3x week programme, but have also done it with the built in 2x built in variation, when needing an extra day of none lifting.
Hence my question.
As far as your cardio is concerned, again as an older woman, I found I had to drop higher intensity like Zumba, I was always tired, and pick back up aqua fit, casual swimming, rowing, and walking, all dependant on energy levels. Adding in a yoga class really helped with body alignment, awareness, and recovery.
Cheers, h.
Not an expert so welcome feedback
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1x > 0x3
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2x will allow you to make progress. 3x will allow faster progress because it's 50% more workouts.2
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i've done starting strength and similar things on a 2x basis, and i don't think i stalled. i've also done quite a few phases of just the main lifts without any accessory work. my bottom line was: when life was running me ragged i don't think i had it in me to get the benefit of a 3x schedule anyway, so that single dropped workout was not as much of a loss to me, for the conditions that i was working under.
personally, my ideal schedule is still 3x a week. but it's ideal for me because i prioritize strength. for you, if you have other priorities then you can adjust accordingly.0 -
I average about once a week with weights. I'm more of a swimmer or runner. I have held even on strength over the years and even improved by 5 lbs on a couple of exercises every now and then.0
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surely if you do a split routine ie Legs - push - pull or chest/biceps - legs/shoulders - back/triceps
then you are only hitting one muscle group a week anyway .... so wouldnt in theory doing a full body once a week be the same ?
I dunno .. I do full body 3 days a week.
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It certainly won't hinder you. It sounds like you could probably lift at least x2 p/week more often than not so I would say go for it. Like the others have mentioned, you wont see massive strides in progression however as a bare minimum it'll do just fine.0
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i am a runner, and have resisted strength training for a long time, but after a very injury prone 2017 i finally started listening to my physio and started a full body programme 3 x a week in November.
now i am half marathon training i am only managing 2 x a week, but i am seeing progress (looking leaner even though i am a heavier weight) and increasing my weights. i honestly wish i had started sooner!6 -
JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
Please correct me if I'm wrong, but Isn't SS basically a full body work out? It's an A/B split with A: DL, Bench, Squat; B: DL, OH Press, Squat.
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JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
Please correct me if I'm wrong, but Isn't SS basically a full body work out? It's an A/B split with A: DL, Bench, Squat; B: DL, OH Press, Squat.
Mostly, but not exactly. Bench and OHP are similar in some ways, but they don't work the same muscle groups. So doing SS 2x week will have you squatting 2x, DLing 2x, benching 1x, and OHPing 1x. There's also no upper body pull movements at all, which is my main gripe with SS as a full body program (though, accessory lifts can fill that gap).0 -
JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
Please correct me if I'm wrong, but Isn't SS basically a full body work out? It's an A/B split with A: DL, Bench, Squat; B: DL, OH Press, Squat.
Mostly, but not exactly. Bench and OHP are similar in some ways, but they don't work the same muscle groups. So doing SS 2x week will have you squatting 2x, DLing 2x, benching 1x, and OHPing 1x. There's also no upper body pull movements at all, which is my main gripe with SS as a full body program (though, accessory lifts can fill that gap).
Push/Pull theory is largely overblown, but if you want to add 4 sets of pullups at 1/3 Max Reps, by all means do so.0 -
Probably not entirely worthless but close to it. I generally tell beginners 2x/week dividing your workouts into pushing and pulling exercise (overhead press/lat pulldown, squats/RDL's) as a very basic example. Choose multi-joint exercises as these will hit the major muscle groups and give you the best "bang for your buck" especially if gym time is limited. There is no shame in using machines if you are not comfortable with free weights, and start out light until you are more confident with the exercises. When confident/comfortable, choose challenging weights, as this is where strength improvements and likely physique will begin to occur. Although not entirely true, as a general rule of thumb, if you aren't pushing yourself you aren't going to improve, and results/improvements will stagnate.2
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stanmann571 wrote: »JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
Please correct me if I'm wrong, but Isn't SS basically a full body work out? It's an A/B split with A: DL, Bench, Squat; B: DL, OH Press, Squat.
Mostly, but not exactly. Bench and OHP are similar in some ways, but they don't work the same muscle groups. So doing SS 2x week will have you squatting 2x, DLing 2x, benching 1x, and OHPing 1x. There's also no upper body pull movements at all, which is my main gripe with SS as a full body program (though, accessory lifts can fill that gap).
Push/Pull theory is largely overblown, but if you want to add 4 sets of pullups at 1/3 Max Reps, by all means do so.
What do you mean by largely overblown?0 -
stanmann571 wrote: »JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
Please correct me if I'm wrong, but Isn't SS basically a full body work out? It's an A/B split with A: DL, Bench, Squat; B: DL, OH Press, Squat.
Mostly, but not exactly. Bench and OHP are similar in some ways, but they don't work the same muscle groups. So doing SS 2x week will have you squatting 2x, DLing 2x, benching 1x, and OHPing 1x. There's also no upper body pull movements at all, which is my main gripe with SS as a full body program (though, accessory lifts can fill that gap).
Push/Pull theory is largely overblown, but if you want to add 4 sets of pullups at 1/3 Max Reps, by all means do so.
What do you mean by largely overblown?
I mean that the broscience theory that every push should have a corresponding pull is somewhere between unmitigated kitten and mild woo.
I mean for a novice, correct deadlifts are more than enough upper body pulling, for a balanced workout.
HTH1 -
stanmann571 wrote: »stanmann571 wrote: »JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
Please correct me if I'm wrong, but Isn't SS basically a full body work out? It's an A/B split with A: DL, Bench, Squat; B: DL, OH Press, Squat.
Mostly, but not exactly. Bench and OHP are similar in some ways, but they don't work the same muscle groups. So doing SS 2x week will have you squatting 2x, DLing 2x, benching 1x, and OHPing 1x. There's also no upper body pull movements at all, which is my main gripe with SS as a full body program (though, accessory lifts can fill that gap).
Push/Pull theory is largely overblown, but if you want to add 4 sets of pullups at 1/3 Max Reps, by all means do so.
What do you mean by largely overblown?
I mean that the broscience theory that every push should have a corresponding pull is somewhere between unmitigated kitten and mild woo.
I mean for a novice, correct deadlifts are more than enough upper body pulling, for a balanced workout.
HTH
I could not disagree more.1 -
Gotcha.
Personally, as someone who is primarily focused on getting stronger for every day life, I'd much rather have some sort of row as part of my routine than overhead work. In my normal, everyday life, I do a lot more pulling, and that pulling is heavier, than anything over my head... and that was more the basis of my comment (rather than the idea that specific lifts need to be balanced with other lifts or whatever else).
Just for context/perspective.. Not sure if one is any more right than the other.1 -
I think once a week is better than no times a week but 2x would be better. I do 2 days weight lifting and 2 days cardio.0
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JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
I agree. SS and SL seem to be the two universally prescribed, one-size-fits-all workout programs, but for somebody who will only work out twice a week, they'd benefit more from a good (i.e. well designed and progressive) full body workout on those two days.3 -
stanmann571 wrote: »stanmann571 wrote: »JerSchmare wrote: »I wouldn’t do SS twice a week. I would do a full body workout. That would be better for you. There are plenty out there if you google it.
Please correct me if I'm wrong, but Isn't SS basically a full body work out? It's an A/B split with A: DL, Bench, Squat; B: DL, OH Press, Squat.
Mostly, but not exactly. Bench and OHP are similar in some ways, but they don't work the same muscle groups. So doing SS 2x week will have you squatting 2x, DLing 2x, benching 1x, and OHPing 1x. There's also no upper body pull movements at all, which is my main gripe with SS as a full body program (though, accessory lifts can fill that gap).
Push/Pull theory is largely overblown, but if you want to add 4 sets of pullups at 1/3 Max Reps, by all means do so.
What do you mean by largely overblown?
I mean that the broscience theory that every push should have a corresponding pull is somewhere between unmitigated kitten and mild woo.
I mean for a novice, correct deadlifts are more than enough upper body pulling, for a balanced workout.
HTH
I could not disagree more.
I would say benching without rowing will create huge imbalances. I actually work my back more than my chest and it's really helped me overcome some posture issues I was dealing with from sitting at a desk for years.1 -
Gotcha.
Personally, as someone who is primarily focused on getting stronger for every day life, I'd much rather have some sort of row as part of my routine than overhead work. In my normal, everyday life, I do a lot more pulling, and that pulling is heavier, than anything over my head... and that was more the basis of my comment (rather than the idea that specific lifts need to be balanced with other lifts or whatever else).
Just for context/perspective.. Not sure if one is any more right than the other.
I can understand your point, but I find that overhead work has a lot of benefits, particularly for shoulder mobility and core stability development (when done standing) that are important beyond just normal improvement to daily functional requirements. I do a lot of rowing as well and find that to be extremely important for correcting posture issue.0
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