Monday, December 12, 2022

How Many Times A Week Should You Do Weight Training.


Research has proven that it is important to do weight training as people age.  It helps people avoid experiencing osteoporosis and other issues.  I admit, that some weeks it is hard to even do strength training because I prefer cardio and would rather do that but as I read the research, I become more aware that it is extremely important to include it.

One does not need to go to the gym to do weight training.  Having a few different sets at home combined with a DVD or YouTube video is all you need to include weight training on a regular basis.

First off, research indicates that the number of times one works out with weights does make a difference.  With older adults, working out one or two times a week does not make a difference but they experience a significant increase in strength when using weights at least three times a week.  This indicates that the place to get the most benefit lies between working out two to three times a week.  Therefore, it is recommended one includes weight training at least three times a week to get the best results. 

If you work out two to three times a week, there are three things to keep in mind.  First think about doing full body workouts, because people can work out harder and recover faster from that type of workout. Second, think in terms of movements rather than muscles for best results.  Consider pressing and pulling like in the bench or row, or performing vertical movement with a pull-up or military press.  When you use your legs, think of squatting, dead lifting, or using single leg exercises. Always switch up the exercises you do every three to four weeks because your body adapts to certain exercises or programs, so you want to switch things up.  Do this by making exercises more difficult, performing variations of exercises, changing the number of sets and repetitions, or decrease your rest time.  Finally, make sure to take a day off between weight training session to give yourself the best results.

If you are able to workout four times a week, you cab either perform a full body workout or a split workout where you do upper body one day and lower body the next and repeat.  This allows you to target areas better.  When working out four days a week, focus on a specific movement pattern by using two to three exercises that use that movement.  Do not exercise more than two days in a row before taking a break. If you do more than two days in a row, you open yourself to possible injury.  Finally, every four to six weeks consider deloading which means you decrease the number of repetitions, lower the amount of weights, or skip a few more days.  

If you are just starting out, don't be surprised if you experience delayed onset muscle soreness or DOMS. It is advices that you hold off on working out again with weights until the soreness goes away to avoid injury.  It usually takes 12 to 24 hours after a workout for DOMS to appear and the soreness usually disappears by 72 hours.  In addition, a good way of doing weight training is to perform 8 to 12 repetitions per set and anywhere between one and three sets of the exercise to start. As your body gets stronger, you can increase the number of repetitions or sets. 

So remember, include weight training two to three days for maximum benefits.  Let me know what you think, I'd love to hear.  Have a great day.

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