The most efficient time for me to strength train?

piexcore
piexcore Posts: 85 Member
edited November 2024 in Health and Weight Loss
I'm a cardio fitness instructor. While I do know quite a bit about fitness in theory I'm not great about practicing what I preach and have neglected strength training. My doctor wants me to start lifting to combat an autoimmune issue, but my schedule is already packed with high intensity cardio classes (and the occasional yoga or barre class) and I would like to be as efficient as possible to minimize fatigue and maximize recovery. I teach two classes Tuesday evening back to back, two Wednesday evening with a decent break between, one Friday afternoon and one Saturday morning. I also work a 9-5. Should I strength train on my rest days, or try to fit in shorter sessions after my usual classes? I was thinking I could strength train Friday evening and Sunday morning without overtiring myself for my classes.

I would also appreciate advice on an accessible weight training program, and anecdotes on what worked for you. Thanks!

Replies

  • briscogun
    briscogun Posts: 1,139 Member
    I would say that if you are going to only weight train 2 days a week to find a total body routine so you hit all the major muscle groups. Compound exercises would save you even more time since you could hit multiple muscle groups at once (squats, deadlifts, bench press, etc). You can customize just about any program out there to fit your schedule if you have to. If it has 3 days a week just do 2 one week and push the third into the next week, then start again. Nothing wrong with that. All the ladies seem to recommend a program called Strong Lifts, I believe? I'm sure one of the more intelligent folks here can chime in on that one...

    Good luck!
  • FlyingMolly
    FlyingMolly Posts: 490 Member
    edited February 2018
    I wouldn’t worry too much about the timing. I teach as well, and on days when I’m sore I just demo and then walk around the room more often (and for cycling I keep my resistance low and have notes marking where it “should” be if anyone loses track and asks). If you’re teaching something choreographed where stopping isn’t an option, I’d suggest lifting right after class if you can. Good for you for recognizing a gap in what sounds like a very active schedule!
  • rybo
    rybo Posts: 5,424 Member
    What about Monday & Thursday?
  • piexcore
    piexcore Posts: 85 Member
    rybo wrote: »
    What about Monday & Thursday?

    Tuesday is my most tiring day so I tend to avoid exercising Monday night, but Thursday and Sunday would work. Do you think it's important to have weight training schedualed further than one day apart?

  • lynn_glenmont
    lynn_glenmont Posts: 10,120 Member
    piexcore wrote: »
    rybo wrote: »
    What about Monday & Thursday?

    Tuesday is my most tiring day so I tend to avoid exercising Monday night, but Thursday and Sunday would work. Do you think it's important to have weight training schedualed further than one day apart?

    Yes. Your muscles repair themselves (and, if circumstances and resistance level allow, build themselves up) on your rest days. (Unless you mean you would be working totally different muscle groups on the two days, but as advised above, if you're only going to lift two days a week, you should be doing full body workouts both times.)
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    piexcore wrote: »
    rybo wrote: »
    What about Monday & Thursday?

    Tuesday is my most tiring day so I tend to avoid exercising Monday night, but Thursday and Sunday would work. Do you think it's important to have weight training schedualed further than one day apart?

    If you used a program like Stronglifts 5X5 on a 2-day-a-week plan, I think that would work fine.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited February 2018
    piexcore wrote: »
    rybo wrote: »
    What about Monday & Thursday?

    Tuesday is my most tiring day so I tend to avoid exercising Monday night, but Thursday and Sunday would work. Do you think it's important to have weight training schedualed further than one day apart?

    I do a full body 2x per week program and it's typically either Thursday or Friday and then Sunday morning...give me a bit of flexibility...if I have something going Friday evening, and can do Thursday...

    My program is more of a type of movement template rather than a, "do this specific movement" kinda thing...keeps me more engaged and interested than just doing the same exact movements each workout.

    ETA: I have on occasion also done back to back Thursday and Friday or a Friday and Saturday with having some things going on Sunday...It's a lot of work on back to back days, but doable occasionally when needs arise and since I'm only lifting 2x per week I have plenty of recovery even if they're back to back...that said, I'm also not teaching fitness classes so I can back off of whatever if need be.
  • steveko89
    steveko89 Posts: 2,223 Member
    With @brian_gunther on his comments regarding selecting a full-body routine and not worrying too much about timing of your workout. I've lifted before work, after work, after dinner, and after midnight depending on the demands of my schedule, what matters most is finding the time where it fits to do it consistently. StrongLifts and/or 5x5 is popular but not the best balanced beginner plan, IMO; far too squat-heavy and not enough press and deadlift volume.

    From the r/fitness wiki regarding direction picking a program as a true beginner
    "Start with Phrak's Variant of the Greyskull LP program... Do this for 3 months.
    After 3 months, switch to 5/3/1 For Beginners. Use your most recent AMRAP set from Greyskull for each lift to estimate your 1RM and set your 5/3/1 Training Max.
    Stick with 5/3/1 For Beginners for at least 6 months (~8 full 3 week cycles). After that, choose any other program you want."
    Source: https://www.reddit.com/r/Fitness/wiki/recommended_routines

    That said, I don't get the vibe that you want this as a stepping stone to bigger lifting. StrongCurves is really popular with women around here. Designed by Bret Contreras, is very leg/glute centric and seems to scale well as you progress but not quite as geared to the powerlifting-style Greyskull and 5/3/1 follow. If my wife ever caves and incorporates some lifting into her running schedule that's probably what I'll have her start with.
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    edited February 2018
    quiksylver296 wrote: »
    piexcore wrote: »
    rybo wrote: »
    What about Monday & Thursday?

    Tuesday is my most tiring day so I tend to avoid exercising Monday night, but Thursday and Sunday would work. Do you think it's important to have weight training schedualed further than one day apart?

    If you used a program like Stronglifts 5X5 on a 2-day-a-week plan, I think that would work fine.

    I agree with this, but would probably start with the 3x5 programme in this list (below), just because you have heavy cardio obligations.
    Once you are adjusted to lifting, you can always switch to a 5x5 programme.

    Another one to consider is the AllPro 3x8-12 run x 2 a week at full strength (the lifts are not done at as high Irm% as a 3 or 5 x 5). You get a SLDL and squat in each day, and if it is running a bit long you could drop the bicep curl and/or calf raise (or alternate them).
    (Got to admit to a personal bias on the AllPro as I have liked it more than a 3/5x5)

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Cheers, h.
  • rybo
    rybo Posts: 5,424 Member
    piexcore wrote: »
    rybo wrote: »
    What about Monday & Thursday?

    Tuesday is my most tiring day so I tend to avoid exercising Monday night, but Thursday and Sunday would work. Do you think it's important to have weight training schedualed further than one day apart?

    Thursday and Sunday would be just fine
  • piexcore
    piexcore Posts: 85 Member
    Thanks guys, this is a great jumping off point :)
This discussion has been closed.

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