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BRENNA84 SparkPoints: (54,570)
Fitness Minutes: (72,807)
Posts: 2,075
12/23/13 7:42 P

okay, thanx all. this explains a lot why if I do more, my body just seems to get weaker. and I agree, I think I'll be sticking to mostly full body routines in the future. thanx.

i deeply appreciate it

FIELDWORKING SparkPoints: (29,946)
Fitness Minutes: (64,745)
Posts: 748
12/23/13 12:25 P

Doing a full body workout 2 to 3x/week is plenty.

ZORBS13 SparkPoints: (196,755)
Fitness Minutes: (192,153)
Posts: 15,854
12/23/13 11:13 A

I do full body 2x/week in the off season, 1-2x/week during marathon training and I don't ST during the 3 weeks leading up to a marathon or other major race.

edited to add: when I didn't run, I used to do full body 3x/week.

Edited by: ZORBS13 at: 12/23/2013 (11:14)
JENNILACEY SparkPoints: (81,972)
Fitness Minutes: (86,286)
Posts: 2,489
12/23/13 11:09 A

You're really only suppose to train 2-3x a week (full body). Your muscles need recovery time to heal and grow. If you don't rest them, it will interrupt this healing process which is where you become stronger and the muscles grow.

I've been training for over a year now and I only train 3x a week. The frequency does not go up, just the amount of weight I use.

The only time you would be training 4+ times a week is if you're concentrating on individual muscle groups each session. In which case, you'd need a well-planned and professionally advised routine to ensure you're giving each muscle group proper rest.

Edited by: JENNILACEY at: 12/23/2013 (11:10)
MOTIVATED@LAST Posts: 15,451
12/23/13 6:49 A

Strength training works by creating microscopic tears in the muscle fibers, which then grow back stronger. But it takes time for this to happen, which is why most experts recommend resting your muscles 48-72 hours between ST sessions, which implies 2-3 ST sessions per week.

Effective ST is all about quality and how challenging it is, not about quantity (how long and how often).


SPARK_COACH_JEN Posts: 65,769
12/23/13 6:21 A

Your muscles need at least one day of rest in between workouts. So if you're doing a split routine (lower body one day, upper body the next), then it's fine to do strength training 5x/wk. If you're doing a full-body routine, then your best bet is 2-3x/wk. The frequency isn't necessarily as important as the intensity of the routine. You should be lifting to fatigue (meaning that the last rep you do in the set is the last one you can do in proper form), typically in 1-3 sets with 8-12 repetitions per set.

Unless you're a bodybuilder or focusing on bulking up, split routines aren't really necessary. You can get good results from a full-body routine just a few times a week.

Hope that helps,

Coach Jen

BRENNA84 SparkPoints: (54,570)
Fitness Minutes: (72,807)
Posts: 2,075
12/23/13 5:57 A

How often do you guys strength train? I am fairly weak and have tried so hard to do it 5x a week but am not so sure I'm strong enough. maybe 3-4x a week.

Again i'm pretty overweight and am not sure if this is complete overkill or not

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