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MOTIVATED@LAST Posts: 15,443
5/29/14 8:26 P

The effectiveness of strength training is really down to the extent that you are genuinely challenging your muscles, not the duration of ST. It's quality not quantity that matters with ST.

When first starting out, using a light weight and focussing on the correct form is a good idea, after a couple of goes through you should increase the weight and really aim to fatigue the muscles in 12 reps or less with every set. Lifting heavy is far more effective ST than more time spent with lighter weights.

ST works by creating microscopic tears in the muscle fibers, which then grow back stronger, but this takes time. Most experts recommend resting at least 48 hours between ST sessions. While the bulk of the repair will happen within 48 hours, the repair process will continue at least 72 hours. Doing ST more frequently will trigger this process more often, but waiting longer will mean you get more out of each ST session. So while there is a definite advantage in going from 1 to 2 ST sessions per week, I'm not sure the advantage in going from 2 to 3 is as large.

Also, ST 3 times per week will give you 2 breaks of 48 hours, and one of 72, which will give you a fuller recovery.


YLORSE SparkPoints: (304)
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Posts: 71
5/29/14 7:58 P

Thank you all. I think I have a better grasp on what I need to do now.

JCOW84 SparkPoints: (9,041)
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5/29/14 7:50 P

I agree that once you are comfortable weight training, you will get a better overall workout using free weights instead of machines - however, keep doing what you're doing until you feel confident having your trainer show you how to use free weights! Also, strength training 3x per week is probably a good goal.

Edited by: JCOW84 at: 5/29/2014 (19:51)
LEC358 SparkPoints: (11,135)
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5/29/14 11:04 A

Strength training (especially while trying to lose weight) will take a while to see results...for me it took about 3 months before I started noticing changes in how I looked (I definitely saw increases in strength way before that though - in about a week).

I do a full body strength workout once a week build around the principle that each area needs to push and pull. So I do squats (lower body push), deadlifts (lower body pull), bench press (upper body horizontal push), pull ups (upper body vertical pull), shoulder press (UB vertical push), and bent over rows (UB horizontal pull). I dislike using machines because they make our joints move in unusual ways and it takes more core strength to use free weights correctly so I'm working out my core the entire time.

YLORSE SparkPoints: (304)
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Posts: 71
5/29/14 10:54 A

I have one for the next 6 weeks for 2 days a week but she says however much I want to do the strength training without her is up to me. It takes me an hour to do a circuit on the machines so adding one more day wouldn't be too hard.

MAMACHAE74 Posts: 1,135
5/29/14 10:34 A

Hi, first off you are doing great with 5 cardio days a week! When I started lifting weights I started with 3 days a week. I try not to go overboard and I make sure that I go at it for at least 30 minutes per session.

2 days is a good start. Have you thought about hiring a trainer?

YLORSE SparkPoints: (304)
Fitness Minutes: (90)
Posts: 71
5/29/14 10:27 A

I have just started strength training and am doing one hour twice a week. Is that enough to firm up and slim down? I do cardio 5 days a week and have lost 2 dress sizes but want to lose more. After I lost the dress sizes I started jiggling everywhere and want to stop that and flatten my abs and firm my tush. Should I do more? Thank you for your help with this.

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