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MARYJOANNA's Photo MARYJOANNA Posts: 9,287
6/15/18 8:47 A

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I do weights on Tuesday, Thursday, and Saturdays.



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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,590
6/13/18 1:59 P

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I fall into a perhaps out of date school in that I recommend classic circuit training which is exclusively strength work in a circuit. You can easily complete a circuit of 4 to 5 exercises with 4 to five repeats in a thirty minute workout with a 90 to 120 second recovery between each circuit.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

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6/4/18 11:27 P

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Since you mention that you are often sore

I would drop it down--two full body sessions should be enough.

One point though, make sure you are taking in some protein post-workout,to help you rebuild.

It does not have to be protein powder, it can be some white meat chicken and white rice, or some yogurt.

Hope this Helps

BLACKBEANMIKE Posts: 6
5/27/18 6:00 P

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from what I've been reading about strength training, that split workout is more of an intermediate to advanced schedule. Personally, I am doing 3 times per week, but a full body workout each time using freeweights. I think 2x per week is just as good, but I actually have fun lifting weights so I'm doing 3:) Like another person that responded, I also switch muscle groups at each exercise, for example, upper arms, then legs, then shoulder, then maybe back to arms, etc... I don't have a specific order, I just be sure not to do the same group 2 times in a row so that the muscles get a little break.

JOHCHRI's Photo JOHCHRI Posts: 31
5/21/18 4:40 A

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Thank you very much for the replies. All good advice!



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MOTIVATED@LAST's Photo MOTIVATED@LAST Posts: 15,490
5/20/18 8:35 P

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I agree with the other posters - you should be aiming to work all the major muscles in the body at least twice per week. 2 all-body workouts (which should be achievable in 30 minutes or so) per week would fit the bill.

Most of the exercises you list are compound exercises that work several different muscles at once, which is definitely a smart way of getting in an all-body workout in just a few moves.

One other point on squeezing in an all-body workout in limited time. Rather than stretching between sets, try supersetting. This involves moving straight from one set of an exercise (eg. pushups) to a set of another exercise working entirely different muscles (eg. squats), before going back to complete the 2nd set of pushups, etc. No downtime, but each muscle group gets sufficient recovery time between sets.

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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JUSTEATREALFOOD's Photo JUSTEATREALFOOD Posts: 2,787
5/20/18 5:06 P

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That sounds like a good plan. Switching up training routines every so often is great at keeping from getting bored and keeping the body guessing.

JERF - Just Eat Real Food

I'm a Non-Practicing Certified Personal Trainer.

I'm not a doctor or dietitian. I'm just a real whole foods nutrition nerd.

I eat mostly vegetables, fats, meats, some fruit and dark chocolate. Unprocessed and preservative free food. And it's changed my life!

5'4"
Maintaining since 2012
41 years old
2 kids

Lowering my A1C and keeping my blood sugar levels steady eating LCHF.


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INTHEFIELD's Photo INTHEFIELD Posts: 142
5/20/18 2:48 P

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I agree with doing 2 30 minute full body workouts per week. Personally, I aim for 3 days per week, but am happy if I can get in 2x per week.



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SPARK_COACH_JEN's Photo SPARK_COACH_JEN Posts: 66,473
5/20/18 8:39 A

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Doing 2 full body workouts a week for 30 minutes each should give you what you need. Unless you're training for some kind of specific event, you don't really need to do a split routine- especially when time is limited. As long as you're working to fatigue, that's what matters most.

Coach Jen



"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford

"No matter how slow you go, you are still lapping everybody on the couch."
JOHCHRI's Photo JOHCHRI Posts: 31
5/20/18 5:28 A

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How much strength training should I do per week?

As it is I do arms and back twice a week and abs, back and legs twice a week.
So four sessions per week of about 20 minutes, that's 80 minutes total. But it's a struggle to find the time, and I am often sore.

So I was thinking to do 2 sessionsper week, of 30 minutes per session, instead. Would that be too little?

I do exercises like squats, crunches, planks, pushup, superman etc. with some stretching exercises in between.

I am 50+, I've been doing strength training for 2 or 3 months now, I have joint and muscle complaints and I'm in the obese category.

Edited by: JOHCHRI at: 5/20/2018 (05:30)

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