Minimum weight lifting to avoid muscle loss

jelleigh
jelleigh Posts: 743 Member
in Health and Weight Loss
Hey all

I'm trying to work my way up slowly to a three time per week lifting schedule but out of curiosity, what is the minimum amount of lifting you need to do to prevent muscle loss (or slow it?) while losing weight? Will one hour of intense training a week do it? Do i need at least two sessions?

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    I would agree with @psuLemon .. I would say at least two while you are losing and keep protein higher. That is what I did when I lost my baby weight since I had limited time in the gym and it worked out well.
  • sijomial
    sijomial Posts: 19,809 Member
    edited December 2018
    In my experience one hour a week (or one training session) just reduces the speed at which I lose strength and muscle, two sessions a week for most of my adult life has meant strength and muscle maintenance but not really much, if any, improvement.
  • kristinamajsec
    kristinamajsec Posts: 9 Member
    I agree with others here, but would also add that besides training frequency, training intensity plays a role as well. So if your lifting consists of light dumbbell or machine workouts you might need to workout more often.

    If you want to minimize lifting during weight loss you should lift heavy (barbell squats, bench etc).

    I have read somewhere (but can't find the reference now) that once a week is enough to prevent muscle loss. But as others have said if you are in calorie deficit, you should up the proteins and lift heavy (total body session, compound movements only) at least once a week, twice when possible.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited December 2018
    jelleigh wrote: »
    what is the minimum amount of lifting you need to do to prevent muscle loss (or slow it?) while losing weight?

    I'd do at least 3 challenging sets for the legs, and 2 sets for chest, back, and shoulders.. assuming you do "compound exercises" (more than 1 joint moves). And for the frequency, no more than every 4 days.. but every 2-3 days is better. The workout i mentioned only takes 20-30 minutes. :+1:
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited December 2018
    While losing I started at 2x @ 30 min with my trainer and increased as I was able. 3x at an hour probably would be better but I did what I could at the time. I was happy with the results and have continued to build.

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