Weekly Workout Structure

hollyntuttle95
hollyntuttle95 Posts: 42 Member
in Fitness and Exercise
Hey all!

How do you split your exercise up during the week? What days do you do cardio? What days do you strength train and what muscle group when? What low impact options do you like best that you can do at home?

I have arthritis in my lower back and hips due to birth defects in my hips and the surgeries that came with it, so I've been starting slow with walking and pilates. I plan to do that for a while still to ease into things, but I want to add in cardio and weights as my journey continues. *Also am cleared by doctor to do so. Just no high impact exercises*

Thanks in advance!

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    There are many ways to structure workouts, so you'll need to find what works for you. But one common one is to alternate strength training and cardio on different days, with one recovery day per week. You may need to get a customized strength program from a physical therapist, or a trainer with a PT degree. Following generic programs may cause problems.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited November 2020
    My lifts are split by volume, frequency, and regulated recovery in relation to my goal. I don't split muscle groups such a bro split(9/10 scenarios I wouldn't regardless). I need more frequency for the amount of days/time I have available to train.

    At home for my low impact training, I just strength train when needed or schedule dictates. Squats, bench, deadlift, presses, etc...

    My cardio is a set schedule of LISS cardio is performed whenever I find time 4-7 days per week. Depending on training, I might have it dosed within a GPP day which will include higher intensity cardio.

    Resistance training can reverse arthritis in addition to many other benefits. You as most people will find using some form of auto regulation and proper load management very useful for long term success in your life time.

  • Dogmom1978
    Dogmom1978 Posts: 1,580 Member
    I have a 4 day split upper/lower split. I typically do some sort of cardio (even if it’s only a local dog walk) 6-7 days a week. You will have to determine what works for your schedule and what you enjoy. Most of us won’t do something we don’t enjoy long term.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I weight training Monday, Wednesday, and Friday. Tuesday, Thursday, and Sunday are cardio days. My weight training consist of a Bench, Swuat, and Deaslift focused day. My cardio is based off of circuits using implements such a tire, battle rope, etc. I also have degenerative back disease, and bad knees. I find lifting heavy helps keep me mobile.
  • lorrpb
    lorrpb Posts: 11,463 Member
    You can go a long ways with walking, Pilates, and a basic full body workout 2-3x. Don’t over complicate it especially with physical issues. Continue giving your body time to adjust to changes and learn what works best for you. Consider swimming or water aerobics if that’s appealing and accessible to you.

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